July Reflections & August Intentions

July Reflections:

• 1 struggle
• Ironically, my June struggle was my July struggle as well ~ to boil down to one word = CHANGE (and this coming from a woman who actually appreciates and usually enjoys change) ~ The unknown of transition, being calm and supportive, trying not to be eager for change and rush into things, taking one day at a time, not over planning (ok - that was way more than one thing - but it all relates to upcoming move to Louisville)

• 3 Celebrations
• Completing Advanced Teacher Training Thesis ~ 500 hour Certificate in hand!

• Surviving a crazy house hunting experience, over 40 houses in 4 days.
• Finding a house in Louisville, we hope to make our home soon

• 5 things I am grateful for:
• Having the opportunity to teach yoga in the Corcoran Art Gallery ~ How inspiring!

• Surviving Q2 Accounting Close at work, with an amazing, hard working team. I will miss them when we move.
• Family! For the inspiring words, the hugs, the phone calls and texts wishing us the best and inquiring about our move and the 'let us know if you need anything'  - We will, I promise :)
• Friends! All of the kind words and love that has come from our DC community. It's amazing how in just 2.5 short years we have connected with so many lovely people.
• Experiencing New York city from a new perspective ~ Yoga & Vegan

August Intentions:

• Do/Experience/Engage in
• Create & Teach a few new workshops ~ Arm Balance, Inversions and Restorative Yoga
• Start Training for November Disney Half Marathon
• The August Break ~ where I will share one or more photo a day on the blog, it's meant be FUN, insightful, beautiful~ Look through your camera lens as a way to stay more present this summer! Follow me on Instagram or Twitter with #AugustBreak

•  Accomplish
• Coordinating a laid back and fun 'Final DC Bash' with our DC community of Friends
• A stress free Move to Louisville at the end of August
• Movement (aka, some type of exercise) every day

• Feel
• Strong
• Love
• Centered

You may find it fun to reflect on the past month and spend a few minutes to think about your future summer months. For more inspiration visit ~ To Live Inspired.

I would love to hear your August intentions ~

  How are you planning to infuse a bit of fun into your remaining summer days?

The Great Teacher Inspires

I came across this quote on the Internet last week as I was finalizing my yoga Thesis Paper on Demystifying Private Yoga. There's not much more that I can add to it. It's perfect. It's true and I've had a teacher that falls within each category.

Putting teaching in this perspective, with the emphasis on what the students will learn and take away from the experience is so important. This quote serves a beautiful reminder to Aspire daily to Inspire.

What are some of your favorite ways teachers Inspire you? 

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

P.S....did you notice, I used the word 'finalized' .... My paper is done and the Thesis presentation is ready to go! Final Workshop presentation to my fellow advanced teacher training teachers is tomorrow at Tranquil Space. I will start to share snippets of what I learned through this Thesis process and about Demystifying Private Yoga soon. Keep your eyes out for it!

Cell Phones in Yoga class....Really?

Recently, Melissa Romero of the Washingtonian reached out to several yoga teachers in the DC area to pick our brains about the use of cell phones in yoga classes. There was an incident in California where a yoga teacher was fired because of her reaction to a student using a cell phone during class.....sparking a bit of controversy.

Picture source: www.yogarantsandraves.com

In my experience, cell phone usage is not a widespread issue in yoga classes. Periodically students will have a phone next to their mat in class. I understand that their is sometimes that itching feeling of needing to know what time it is (just to know I can get out of class on time if I have plans). But...when the itching feeling is the need to know if you are missing a text, email or call...that's when I say it's the perfect time to 'let go' (a staple principle in yoga) and accept the challenge of yoga: try to live without constant contact for just an hour out of the day (after all....we are choosing to be on the mat, no one is forcing you to be there).

Having practiced many times next to individuals who have been consistently checking their phones during down dog, I can attest as a student at how distracting it can be as a mat neighbor of another student texting or checking email.

As a teacher, If a student comes to me before class and mentions they have something important to be aware of and need their phone nearby for emergency purposes, for example a wife going into labor, I am a bit more understanding. I would recommend students who have such emergencies place their mat in a less distracting place (back of the room or towards the door).

Granted, there is a difference between teaching in a yoga studio and teaching yoga in a corporate environment for professionals on their lunch break. If teaching in a corporate setting, I think we as yoga teachers need to understand that the program we likely are teaching on is encouraged by HR introduce a more mindful approach to life - but in the end the job of the students is of utmost important and may require their awareness of their phone due to a special meeting, etc. Working in the corporate world, I'm a bit torn on this. Sometimes you know you need to get a way for a bit from your desk and the noon yoga class seems perfect - but at the same time you know you are expecting an email from your boss that you may need to react to. I personally believe their still a place for yoga in the corporate environment, because even just 10 minutes of breath-work and asana practice can calm the nerves and have a profound impact on their state of awareness.

In the end, as a teacher recently said in class that hit close to my heart, "I am the instructor, you are the teacher". The student needs to be their own teacher. In my opinion it is the teacher's responsibility to help guide the students to find a bit of mindful, moving meditation with connection to the breath and free from the distractions of the day. It's simple ~ let the ego go and be courteous.

Read more about what other teachers thought here.....and next time you are in a yoga class, think twice about bringing your phone to the mat with you. Remember, the mat is a sacred place, a place to disconnect with the outside world and reconnect with yourself even if just for an hour.

So, Yogi....What do you think?

Creating Breath 'Muscle Memory'

Lovely Senate Square...you will be missed

As I mentioned a few weeks ago, My husband and I will be moving to Louisville, Kentucky in several weeks for a new adventure. I was asked to write an article for the newsletter of the building we currently live in where I also teach yoga. I had no idea what exactly I was going to write...but the words just started flowing and I wanted to share:

~ Take a deep breath ~ exhale ~

Life works in unique ways, carving paths out for us and opportunities to be explored. This opportunity is my husband's career, which took us from Illinois to Washington D.C in 2010 and  this year to Louisville, KY. I would have never guessed I would live in D.C., but I am so happy a door opened that brought us to this beautiful city even if only for a few years. It was in D.C. that I found my stride as a wife, a yogi and developed the confidence to become a yoga teacher. D.C will always hold a special place in my heart and I'm happy to say I've met life long friends just from saying 'hi' to neighbors within the Senate Square 'compound'. (Such a great reminder to smile and say 'hi' to the person on the elevator with you)

It is through the moments of challenge, turmoil and transition that I have found my yoga practice to be most useful. When you can practice challenging poses on the yoga mat, learn to work with your breath as you transition your body, allowing your breath to guide you to calm your mind and focus; it is in those moments that you build what I like to call 'muscle memory'. When we transition into life off our yoga mats we can call on that 'muscle memory' to guide us through challenging moments at the office or at home and difficult transitions to new cities.

I believe the backdrop of that 'muscle memory' is the breath, or pranayama, in sanskrit. Paying attention to the breath can calm the mind, reduce stress and transform an experience. Next time you are in a heated situation, even if it's just a crowded metro car, try this...

~ Close your eyes
~ Inhale through your nose for a count of 4, as you inhale notice the breath flow in through the nostrils
~ Pause and hold the breath for just a moment, as if the air is just hovering within
~ Exhale, slowly for a count of 4 to 8 noticing the breath's impact to the body
~ Continue with this breath pattern for as long as you like
~ Notice your energy shift

Wishing your next metro ride be peaceful one!

~ Namaste

New York Yoga & Vegan Adventure ~ Day 3

Day 3, our last day in NYC of our Vegan and Yoga Trip. It will likely be our last time in NYC for a long time since we are moving to Louisville in September. I am super grateful for the opportunity to visit with this magical city and experience it a bit more as a local rather than a tourist. We had a laid back, non rushed experience full of the things we love, yoga and food. (well, let me just be clear...my husband loves food, not so much yoga)

Check out Day 1 and Day 2 of our adventure for tips on Yoga and Vegan for your next magical trip to NYC.

7:30 am ~ Walk to early yoga class. Hubby decided not to join me so early and I have to admit although I love him, it was nice to have some alone time and enjoy the calm and peaceful nature of this giant city so early in the morning. It was beautiful as the sun was beginning to rise above the buildings.

Sun playing peek-a-boo 

8:15 am ~ Community Yoga at ISHTA

I chose ISHTA because during advanced teacher training, Kristen Leal, was one of our visiting instructors who taught us all things wonderful about anatomy, chakras and pranayama. She is truly an amazing teacher; simple, funny, energetic, refreshingly real..... 'enlightening'. I was hoping to be able to take one of her classes on this visit, but she wasn't on the schedule to teach...so instead, I decided to at least visit the studio she teaches at. 

I enjoyed the community class, although I wish there were a few more people in the class (their was only 2 yogis). I enjoyed the instructors style, this was the only class I took in NYC which incorporated many elements of a yoga practice in a skillful, not in your face too out there way. He started with alternate nostril breath and a few moments of chanting before he moved into a slow flow vinyasa class.

He worked with what I believe is known as the Jnana mudra, which I will now think of as the mudra to creativity. The thumb is considered to represent intuition and the first finger represents inspiration and the human spirit. If you allow the two fingers to touch....creativity sparks. 

9:20 am ~ Stroll back to the hotel on a peaceful Sunday in NYC, enjoying the simple touches of the city

Stop to smell the flowers...and snap a few pics :)

10 am ~ Argo Tea run for our morning caffeine fix. Argo Tea was all over Chicago a few years ago when I lived there, it's the Tea version of Starbucks if you've never been. Hopefully, they will come to D.C & Louisville soon, but right now you would have to visit NYC, Boston, Chicago or St. Louis to indulge.

12:30pm ~ Gobo restaurant in Greenwich village ~ their theme is food for the five senses. We went for lunch and although the food was delicious, I would recommend this restaurant for dinner. The foods were heavy and hot in nature, which I prefer at dinner time. They did not exactly have a brunch/lunch menu.

1:30pm ~ Greenwhich Village roaming ~ This is a beautiful area of the city to roam, admire the beauty of the row houses, window shop, rest in the parks to appreciate the diversity the local individuals living in this city and how can I forget walking by The Friends TV show building. It was quite hot the day we went, so it was perfect when we walked past this adorable gelato store...couldn't resist.

Random sidewalk art .... it did just so happen to be pointing in the direction of the gelato! Hmmm.....

Love this little Fiat!

Mango!! Yummy

6pm ~ Headed home with a lifetime full of memories, great ideas to incorporate into my own yoga practice and teaching and a hubby full of vegan recipe ideas (I don't know if I mentioned it before...but I love to eat the food HE makes!...I'm just a bit spoiled) :)

Farewell NYC...till next time.....

New York Yoga & Vegan Adventure ~ Day 2

I loved this picture I snapped from the NYC subways depicting the diversity of NYC and the subway riders.

After a lovely Day 1 New York Yoga and Vegan....off we go for Day 2 adventures.

8:30 am~ish ~ Slept in, sort of. I was hoping to be able to sleep in longer, but my mind was thinking about my advanced teacher training THESIS and how I should wake up to work on it for a little bit before we jaunt off into NYC playland for our daily dose of yoga.

10am - Breakfast at the food truck Wafels & Dinges  ~ Shhh don't tell anyone (I'm pretty sure this is not vegan....but it was sooo YUMMY!), yes...that is Nutella!

11am - 12:30pm ~ Virayoga with Elena Brower:

Large, simple room, with men's and women's changing room within covered by a simple drape. A buzzing Saturday morning, with the students engaged in conversation, some reading the morning paper and some in seated meditation. A diverse group.

Initially, based on the location of the studio, which I believe is considered SOHO, I had this expectation that a yoga studio in the middle of the hustle and bustle of a serious shopping district could not be calm, peaceful and yogic. So, I have to say although I was excited to practice, I already had a bit of a judgemental lens on (I know...not very yogic)

Elena arrived late (approx. 10 minutes) and I found it odd that she taught in a summer dress and was not wearing yoga clothes. Again, I'm not sure exactly why this bothered me, but it definitely challenged my expectations of 'what a yoga teacher should be wearing'.

With all of these judgements roaming around in my mind, I managed to release them during centering to just be in the moment and ccapture the essence of this studio and Elena's style, which I would describe as; a calming, soothing, not flustered (by her lateness), genuine teacher who spoke from her heart and seemed to be fully present with her students. She has a clean cue-ing method, no unnecessary words - clear and concise.

As her physical posture cues are simple and few, she has time to sprinkle in thoughtful philosophical topics, the theme I took away was to open to a higher place, face your challenge head on from a higher ground (especially as we were in challenging poses she would remind us of this). Excellent reminder for taking yoga off the mat not only within the mind and thoughts but also in difficult situations at work and home.

Elena's flow was challenging, not because it was fast paced or had advanced poses, instead because of her subtle cues and the length we held poses. The class was like a vinyasa flow in that we did chatturanga's and moved with our breath, we  also paused with our body and stayed with our breath. The muscles can't cheat.

My favorite part of the entire class was her amazing teacher assistant. (I didn't get her name, ugh). She was gentle, yet firm and strong, my body just molded within her hands and types of assists that I had never felt before.

My 2nd favorite part of the class was that she had a live cello player as her music backdrop.

After the 1hr 1/2 class, savasana felt completely dreamy. So, it was a bit of a distraction to leave yoga and walk back into the hustle and bustle of the city. A bittersweet ending.

12:30 to 4pm ~ Roaming the Soho area, lunch and Brooklyn Bridge



It's not our lock, but I love the idea.

Couldn't resist to do a few poses on the Brooklyn bride!

7pm ~ Dinner at Pure Food and Wine

A lovely vegan restaurant. We ate inside for dinner and snuck outside on their beautiful back patio for one drink. Their outside space is AMAZING and food was superb, combining unique tastes and ingredients to make something spectacular.

Salad with morells and fava beans

Stuffed Squash Flowers with a cashew mousse, corn, strawberries and candied walnuts

After dinner we meandered around the city for an enjoyable stroll. It was a lovely day full of great yoga and food....only one more day left to this Yoga & Vegan Adventure.

New York Yoga & Vegan Adventure ~ Day 1

When I had an idea we would be moving to Louisville earlier this year, I decided I wanted to go to NYC one more time from DC. Why? Yoga of course, and because it is so convenient and easy as we live close to Union Station where the MegaBus location is ~  I felt it would be a crime if we didn't take advantage of our proximity to so much amazing yoga. So...I needed to figure out a way to convince my husband to join me....the plot thickens. Yoga and Food, but not any kind of food ...an adventure in experimenting with various Vegan restaurants. I got him hooked! Off we went for a 3 day adventure.

Early Friday morning....

4:15am ~ Wake up and finish packing

Bye bye Big Kitty... we'll miss you too

5:15am ~ Depart D.C via MegaBus

10:30am ~ Arrive in NYC (YAY!)

View from Mega Bus as we drive into the city

11am ~ Settle into our hotel, Hilton New York Fashion District which was centrally located. I booked it using the name your own price feature on Priceline (I love that option, every time we've used we've been happy with the hotel).

View from Hotel Room ~ I realized on this trip I have an infatuation with the look of water towers on roofs of buildings. So cool!

12: 30pm ~ Flow with Ropes class at Yoga Union:

I chose Yoga Union initially because it was a yoga studio walk-able from our hotel and I wanted to squeeze in a yoga class early in the day in hopes we could squeeze in another class later in the day. After looking at their schedule I saw this ropes class and decided it was a MUST try.

Photo source: YogaUnion.com

The class is set up like many yoga classes, with a centering, movement to create heat, strength exercises, inversions and back-bends and of course Savasana.

This yoga studio space is very inviting. Opposite the picture above is a beautiful large open window with views of city rooftops and lovely water towers and expansive blue sky. You walk directly into the studio from the elevator, which was simple, clean and calm. I found the woman that checked us in extremely pleasant and helpful. There was a little bit to be desired from their woman's changing room, which also seemed to coincide a bit with their storage space.

To the class....GREAT! The attention to detail in each pose, specific placement of feet on the wall and hips within the rope is important so as not to cause yourself unnecessary pinching or pain, but allowed for a very mindful practice. Although there was some 'flow', it was completely different than a vinyasa class which I found refreshing. Sitting or hanging from the ropes for what felt like several minutes in various poses provided an opportunity to BE in the pose, make minor adjustments to the spine, sacrum, floating ribs, etc.

I enjoyed listening to the the teacher, Kay Grigar's, cue-ing style. I suppose as a teacher myself, I love taking other classes from various teachers and styles because I learn so much from their method of teaching and cue-ing poses. Some of my favorite cues and words she used were:

• Reference to the 'Plum Line'
• Cup the fingers (vs. spider fingers)
• Absorb the sacrum (vs. tucking)
• Broaden the collar bones

She focused the class on strength building versus stretching and extension, so there was only one inversion, legs up the wall using the ropes for added lift, which felt quite amazing. During the strength portion of the class she taught some unique movements using the rope to support us, for example we came into handless Vashistasana, legs against the wall, hips supported by the rope and did open arm twists facing the sky and the floor ~ talk about a workout for your core, I felt it days later!
Although I would have loved to have done full headstand with the ropes, it was not part of her sequence for the day. Just means I have an excuse to try a ropes class again!

1:40pm ~ Attempt to make a 2pm class at StralaYoga with Tara Stiles. So sad we were unfortunately not able to make it.....I didn't realize 20 blocks in NYC would take so long in a cab, we barely moved in 5 minutes before we decided to nix that idea and grab lunch at a nearby Vegan 'fast food' restaurant, Terri, quite delicious wraps ans fruity 'shakes'.

4pm ~ MOMA ~ Museum of Modern Art~ It's FREE on Friday evenings from 4pm to 8pm! Definitely worth checking out.

7:30 ~ VNote ~ Organic Wine Bar & Vegan Bistro ~ Delicious Mushroom Lentil Ravioli with a side of Kale and a lovely glass of wine (*or two)

10pm ~ Sleeping & Dreaming of tomorrow's yoga class and food adventures

Philly Art Love

A few weeks ago, we went to Philly for the 1st time for the 1/2 sauer 1/2 kraut marathon (which was an amazing experience ~ my inner thighs finally feel back to normal in case you were wondering).

I wanted to share with all of you what an amazingly beautiful city Philly is (I seriously had no idea ~ this city is completely underrated). It is a city, with good shoes, can be a walking city as a tourist, but they also have a lovely bus system, trollies and an underground/above-ground subway system (SEPTA or locally known as the 'L' -- which kind of confused me coming from Chicago).

Here are some of my favorite visual eye candy moments....

.... at the Philadelphia Museum of Art

We had no idea there was going to be so many yogic philosophical images ~ Buddha, Ganesh and other idols, an awesome Japanese tea building and lovely modern art ...as well as one of my favorite artists, Monet!

.... on the Love Letter Train Tours:

"...leads visitors on an urban adventure on SEPTA's Market/Frankford evaluated train line to view 50 rooftop murals along the Market Street corridor. The project, led by renowned artist Steve Powers, collectively express a love letter from a guy to a girl, from an artist to his hometown, and from local residents to their cherished neighborhood"

.... Other favorite moments and experiences in Philly

Vedge, an AMAZing vegan restaurant, Love park, Liberty bell, rocky steps, fun 3 stooges wall art, Tria ~ a yummy wine bar, Pacman street art, mosaic mural and of course the race itself. 

I completely recommend Philly, and I am sad I found it so late in my time in D.C. with it being soooo close to D.C. If you haven't been, GO, completely worth it! It has something for everyone, city life, U.S. history, Art, running and yoga town, delicious food and deserts and a shopping scene for all styles. 

YogiTunes Inspired

Have you heard of YogiTunes? It is my favorite place to find new yoga-type music. What's so cool about it?

* Free music in your inbox
* Yoga Music ideas daily, weekly, or monthly (your choice of frequency)
* And...I'm so much of a yoga dork ~ that I like yoga music all the time ~ but am not a super   music geek...so having it delivered to my inbox makes it sooo much easier

My playlists from the past few weeks are featured below using a mix of YogiTunes and other yoga-mood appropriate music I've accumulated over time.

Some of the songs featured in my playlists were not *easily* availabe in iTunes, therefore I listed them underneath. They are from YogiTunes, free downloads from emails received. If I was albe to find the direct link, I provided it below:



Coming Home by Temple
Evensong by Dave Tate & Victoria Lagerstrom
Some Love by Stuart Dave
Bactun 07 by Alex Theory, Daniel Pinchbeck
In New Light by Tryshe Dhevney

Countdown to Hanuman Mix tape by Blackswan Sounds
Find what's sacred in this world by Duke Mushroom
Elevator to God by Amadou Fall

*It is important to note, that I am not sponsored by YogiTunes, other than receiving free music periodically in my inbox (just like you can if you sign up). They have no idea I am posting this blog post ~ I am sincerely just a big fan of their current platform. Hopefully they continue with their amazing service to the yoga industry!*

June Reflections ~ July Intentions

June Reflections & July Intentions inspired by an art journaler who provides thought provoking journal prompts ~ To Live Inspired.

June Reflections:

• 1 struggle
• The unknown of transition, being calm and supportive, trying not to be eager for change and rush into things, taking one day at a time, not over planning (ok - that was way more than one thing - but it all relates to upcoming move to Louisville)

• 3 Celebrations 
• Completing Advanced Teacher Training ~ 500 hours completed ~ YAY
• Finishing the 1/2 Sauer 1/2 Kraut 1/2 marathon
• Surviving a very hectic yoga teaching schedule in addition to a full-time job ~ from this I learned I need to be so much more careful with my *free* time to build in self-care and hubby time

• 5 things I am grateful for:
• Spending quality time with my mom
• Having the opportunity (and my husband with me) to explore NYC from a Vegan and Yoga and *silent wine* perspective (blog post with reviews coming soon)
• For having a daily gratitude partner, someone with whom I share what I am grateful for each day
• Fully appreciating DC in the beautiful weather on my creative walking strolls
• Experiencing Philadelphia

July Intentions:

• Do/Experience/Engage in
• House Hunting in Louisville
• #PhotoadayJuly challenge ~ engage in the beauty around me

• Accomplish
• Mindfully work through Q2 close (accounting world)
• Eat consciously
• Private Yoga Thesis Presentation and Paper for ATT 500

• Feel
• Supported and be supportive during transition
• Calm
• Connected with friends and family

You may find it fun to reflect on your month past and spend a few minutes to think about your future summer months. For more inspiration visit ~ To Live Inspired. Would love to hear your thoughts and goals in the comment section below. 

New Adventure

I'm not quite sure how to start this post! So...facts first, fluff later.....

It is with excitement and sadness that I announce we will be moving to Louisville, Kentucky. 

~ Take a breath ~ exhale ~

My husband's career took us from Illinois to Washington D.C in 2010 and this year to Louisville. 

Yes...it is an actual city with skyscrapers too! Picture credit

We arrived in Louisville yesterday for our house hunting trip, 11 houses were on the docket yesterday and 14 are scheduled for viewing today. It is our goal to buy a house this week (assuming  we both agree on 1 house that meets our liking....(after yesterday, I'm a bit concerned it will happen). Flying here and house hunting definitely makes this move REAL. You ever have those moments when you know something is going to happen and you are completely OK with it?...but then it actually has to happen, plans, preparation, BIG adult decisions....that's when things become REAL (the last time I had that feeling was planning four our wedding). 

And when things become REAL, it's when things set in. Although I am super excited about our new adventure in Louisville (for those of you who don't know me personally - I love to travel, experience new cultures and life in new places - try new things, etc), but I also have a sadness about departing Washington D.C. I do feel I just found my stride here, found my place in the city, in the yoga community, at work .... I figured out how to commute around the city car-less and yet effectively (walking, bikeshare, car2go, zipcar and of course periodic spoiling of taxi's), getting groceries and shopping yummy farmers markets, favorite places in the city to walk and be .....well this list could go on...but you get the idea. I'm sure I will find my stride in Louisville, but I will miss DC!

Before this gets too mushy...I'll end with a few more facts (or rather pieces of useful information):

• Not sure of my final departure date, likely late August or early September
• I will continue to teach at Tranquil Space until late August or early September 
• I will try to squeeze in a few more yoga classes at Senate Square
• Of course I will continue to blog about yoga on and off the mat in Louisville, so I'd love for you to stay in touch with me via facebook and twitter  and sign up to receive blog posts in your inbox here.
• It is a big possibility that we will be back in DC in 3-5 years.....but you never know where life takes you. 
• More blog posts to come......

And...just in case you don't know exactly where Louisville is on the map.....

Picture credit