5 Tips to Prevent Osteoporosis through Yoga, Diet & More!

Kids Yoga

I’m sure you’ve heard that 1 in 3 women will experience osteoporosis, and 20% of men. This is sadly far to high, and as we age, weak bones and breaks can become detrimental. The best way to prevent this is by keeping our bodies strong & healthy now, and yoga is a great way to do this!

Osteoporosis is the result of our bones becoming brittle, and prone to fractures. As women, our bone mass begins to decline around 30, or when we start having children as our body uses our reserves to nourish this little being. So how can we get ahead of the curve? Read on…

 

Five Tips to Prevent Osteoporosis:

  • Strength building by using appropriate weights at the gym and yoga help by causing compression on our bones, which leads to natural regeneration of our bones and muscles. We want our cells to turn-over to keep fresh, healthy cells in our body! Try doing something once a day to build strength – go for a walk, hang out in down dog, plank, any weight bearing exercise will do the trick! While I do enjoy working out at the gym to really feel a burn, I find yoga and using your body weight just as effective when you hold the poses – like true power yoga – and easier on your body. It’s much safer if you aren’t sure what you are doing in the gym.

 

  • Balance activities challenge our brain and muscles, including our core. This is incredibly important as we age to prevent falls and breaks. Breaks in our bones when we are young will always be susceptible to damage as we age. So taking the time to strengthen these bones, and encouraging regeneration of cells through safe strength & balance activities will help as we age.

 

  • Calcium & vitamin D are critical components to building bones. I like to try to get my vitamins from my diet, as they are easy for the body to extract. Natural sources of calcium are found in dairy & dark leafy greens. Enjoy some time in the sun to get your vitamin D fix!

 

  • Boron & Potassium can naturally be found in prunes! These minerals help keep bones strong and healthy. Prunes are a powerhouse of anti-oxidants and anti-inflammatory to help with arthritis & digestion. The high dose of potassium helps with heart health, they are also high in vitamin A for vision, and keep skin & hair healthy!  

 

  • Build healthy bones when you are young! Don’t wait until you are 30 or starting to have children. Try incorporating more leafy greens into your family’s diet… and bonus if you can get prunes in your salad or yogurt – it’s quite delicious! Encourage your children to do age-appropriate weight bearing exercise with you. Walking, running, skiing, and yoga are all wonderful ways to do this. Have a plank holding competition!

 

If you have any questions about appropriate yoga poses to help prevent osteoporosis for you or your family, send me a message! Our kids classes & camps work with appropriate power (balance & strength) poses, as does Yoga for Bikers (Vinyasa) on Mondays.

This Mother’s Day we have three by-donation events for Moms and children of all ages! Please make sure you register, as space is limited.

Join us for our Summer Party Weekend May 26 & 27 for free Kids Yoga, Zumbini, $5 Adult Yoga & more!

April FullMoon in Scorpio

I like this Fullmoon in Scorpio… and I don’t think it’s just because I am a Scorpio, but I love diving deep intuitively looking at what’s below the surface. Scorpio also represents transformation – a beautiful time of growth when we can learn to surrender to it and really take to heart the lessons we need to grow. Transformation may come in the form of death and re-birth, dramatic change, which has been a strong theme this past month. We are quickly clearing out what is no longer needed to make room to shine!

What do we do with this new void? Fill it with your dreams, love, and light! Trust in yourself, trust in others, trust you are fully supported and capable. Scorpio is also an adaptive sign – but this requires the ability to surrender and trust. Remember, your thoughts and emotions create your reality – you have total power over your destiny.

Let’s look at some other aspects at play:

  • Venus’ position places an emphasis on our close relationships. Take time to nurture yourself and your relationships.
  • Saturn’s aspect demonstrates commitment & capability to achieve.  
  • Leo shines on leadership and our ability to step out, and out of our own way. If you feel ego taking over, take a look at where this is coming from, what weaknesses do you need to heal?
  • Lastly, this turning point in the eclipse cycle brings us back to January 31st’s Blood Blue Moon. How have you let your feminine strengths shine, your ability to trust your intuition, and lead with compassion? These strengths are what has brought you to this point. Continue to nurture this through your forms of mediation and connection, whether they be art, traditional meditation, or other forms of self-care.

Full Moon Meditation

For this meditation, I would bring out grounding and upper chakra stones and oils, such as; obsidian, quartz, amazonite, Copaiba (or another grounding oil) and Rose, Jasmine, Valor or Harmony. Enjoy a soothing bath perhaps listening to this solfeggio tone.

When you are ready, getting comfortable in your meditation space, take a few deep inhales through the nose and exhale through the mouth. Perhaps move through some Cat/Cow with your breath to help open up the spine, nervous and chakra systems. Let’s begin with Nadi Shodana – balancing breath:

  • With your right hand, begin by covering your left nostril and inhale through the right.
  • Cover your right nostril and exhale through the left, then inhale through the left.
  • Again cover your left nostril, exhale through the right, then inhale through the right.
  • Continue this pattern of breath for 5-10 minutes.

When you are finished relax, with a steady, flowing breath allowing your intuition to guide you.

 

Join Us!

Friday April 27th we are hosting a Fullmoon Crystal Bowl Meditation with channelled messages. All are welcome. Please register here as space is limited. $20

For more meditation & pranayama (mindfulness & breathwork), you are welcome to join our Meditation & Pranayama Series beginning April 30th, or our Yin Series every Thursday. 

If you have any questions, please don’t hesitate to reach out to me: Katie@studio202community.com

Love & light,

Katie

 

My Top Essential Oil Picks Under $25

I love essential oils for their healing properties, diverse uses, beautiful scents, and because I can make my own natural products! I make house and studio cleaning products, cook with it, and make my own beauty products, including; totally natural parfume – that so many love and request, my own toner, and make-up remover. Best part? I know exactly what’s in it, and I know it’s all good for me! You can also make your own totally natural products and it’s cost-effective! Below are my top essential oil picks under $25 and ways you can use them.

 

My Essential Oil Picks Under $25 (Cdn):

  • Spearmint – energizing, helps headaches, coughs & colds – use in mouthwash, massage oil & in the bath
  • Eucalyptus – helps with muscle & joint pain, coughs & colds – use in massage oil, lotion & in the bath
  • Tangerine or Orange – calming and uplifting – use in cooking & hot-chocolate!
  • Nutmeg – calming and soothing for joints & muscles – you can use in cooking & massage oils
  • Pine – calming, great for joints, muscles & colds – perfect for cleaning, lotions or diffusing for a cold
  • Lime – great for acne & easing arthritis – use in lotions & tonics for drinking, cleaning or toner!
  • Lemon – helps reduce water bloat & good for colds – use in tea, cooking, cleaning & facial toner
  • Lemongrass – eases joint & muscle pain, digestion & uplifting – great for cooking & beauty products
  • Ginger – digestion, colds, joint & muscle pain – another goodie for cooking, diffusing or in lotions
  • Clove – colds, energy, joint & muscle pain – a fave for cooking, diffusing and in lotions
  • Cedarwood – so soothing & helps the respiratory system – great to diffuse and use in lotions
  • Wintergreen – calming, great for joints, muscles & colds – perfect for cleaning, lotions or diffusing for a cold
  • Rosemary – skin irritation, colds, joints & muscles – great for cooking, diffusing, in lotions or toner
  • Grapefruit – uplifting and calms the skin – perfect for toner and cooking
  • Fennel – great for skin, digestion & colds – another wonderful one for cooking, tea, diffusing & toner
  • Cypress – refreshing & grounding – this is a beautiful one to diffuse or use in lotions

There are more too, but these are some great ones to get started with. Lavender ($30), Geranium ($57) & Copaiba ($55) are also essentials for me, for their soothing properties. Below are some of my recipes using the oils above … and I will share more on our blog!

 

My Essential Oil Recipes

It’s really limitless what you can make, and I’m not even touching food, dressings, desserts and drinks! Below are some of the recipes I use for home and studio:  

 

  • Massage Oil for Easing Muscle & Joint Pain (including Headaches)

 

To soothe tired muscles I like Panaway or you can create a combination of spearmint, eucalyptus, pine, wintergreen, nutmeg or clove. For grounding I like cypress, cedarwood, lavender and copaiba. You can create a combination of any of the above too! Blend about 10 drops of your choice of essential oils with 1cup of coconut oil, jojoba, avocado, almond or another high quality oil.

  • Cold Remedy

This blend works wonders! Mix a little Theives, or lemon, clove & ginger in hot water or tea with Manuka (or another high grade) honey

  • Cough Remedy

Have a bath or diffuse either Respiratory Care, spearmint, eucalyptus, pine, cedarwood or wintergreen. You can also create a blend with another base oil (avocado, coconut, castor oil etc) to rub on your chest. This may also help to relieve stuffiness from air-borne allergies and hayfever.

  • All-purpose Cleaner

I use this for my home, office and studio yoga mats – a blend of Theives or Purification, or pine, clove, lemon & orange.

 

  • Beauty Products

 

Stay tuned for a future blog on easy beauty products you can make, like make-up remover, toner, parfume & lotions! I have featured a few of these on Instagram – visit @inspiredlivingandbeauty to see!

Essential Oil Starter Kit

For those of you interested in exploring essential oils you can use daily, I would recommend the Young Living Starter Kit below as it is incredible value. Two of my favorites, Lavender and Copaiba are also included! I would also recommend getting the RefGuide4EO app, so you have a guide as to how to use and apply different oils based on your needs. This Starter Kit includes all the basic oils you will need to replace some of your medicine cabinet, create natural cleaning products, and oils for beauty and personal enjoyment. Each Kit includes a 5ml version of each of the following oils, a Dew Drop diffuser, product guide, and more:

  • Lavender – soothing for the skin and nervous system, helping with sleep and great for kids!
  • Lemon – can be used as a tonic, toner, helps reduce water retention, and tastes awesome in recipes!
  • Copaiba – similar properties to THC and incredibly soothing for the nervous system and skin
  • Peppermint – energizing, helps headaches, coughs and colds
  • R.C. – respiratory care, you’re natural vicks vapo-rub
  • Panaway – replaces tylenol! Best head-ache cure
  • Purification – a powerful anit-bacterial blend for cleaning
  • Di-Gize – an amazing blend to calm digestion concerns
  • Thieves – a perfect blend of oils for cough & cold and cleaning! It got its name as those who used this blend of oils (clove, lemon, cinnamon, eucalyptus & rosemary) during the Black Plague didn’t get sick and looted the rest – sad but it works. It’s also delicious in hot-chocolate!
  • Frankincense – one of the most expensive oils that helps the skin (wrinkles & tone), the nervous system, infection and much more!
  • Northern Lights Black Spruce – from Young Living’s Farm right here in BC!


You can purchase this Starter Kit or any essential oils through this link – please make sure to sign up for Wholesale to get 24% off of retail. If you have any questions, please contact Katie@studio202community.com

 

April New Moon Meditation

This New Moon in Aries is a breath of fresh air! The new moon with the alignment between the sun and moon allows for greater intuitive alignment, meaning mediation can be very powerful.

A Peek at the Aspects at Play

  • Aries is a fire symbol ruled by Mars – outgoing, active, stubborn & likes to pioneer but not always great at completion
  • This Aries New Moon falls into Pisces & Taurus – an interesting combo of intuition, emotion, grounded, interested in a life pleasing to the senses & stubborn
  • Uranus in this New Moon signifies an open-mind ready for change, slightly unconventional, but alignment and ease towards goals
  • Venus conjuncts Jupiter also representing easy flow towards goals and passion
  • Venus trine to Pluto is pure passion!
  • Jupiter’s sextile with Pluto indicates success with positive change
  • Mars’ sextile with Neptune alludes to sensitivity and purpose with passion
  • The Al Pherg star is fixed and determined
  • The Kurdah fixed star means authority and sense of reality
  • Mercury is also coming direct indicating forward progress and ease of communication

All in all this is a time of easy progress towards our goals, if we take time to listen to our body and intuition. There is a beautiful balance between intuition, compassion, passion, and ability to make things happen. As this is a time of passion, it’s wise to take time to slow down to meditate, rather than being headstrong. Nurture yourself to allow your passion to flourish! Engage your senses to appreciate and stay in the moment. Buy yourself flowers and enjoy your essential oils.

 

New Moon Meditation

Take a nice luxurious bath for yourself with epsom salts and essential oils. My choice this New Moon are for the upper intuitive and heart-centred chakras – rose & jasmine, to be balanced with earthy copaiba.

This is a gentle Third Eye and Heart Chakra tune to help you melt into your meditative state.

For our meditation, let’s take a moment to close our eyes and get grounded, inhaling to a full belly, allowing our rib cage and upper chest to expand. Exhaling allowing our chest then belly to relax. Continue with this breath, beginning to bring your awareness to your Root Chakra, feeling your connection with the Earth with your hips or feet on the Earth. If you like, imagining white light from your Root Chakra traveling down into the Earth. As you continue breathing, moving up the Sacral Chakra, seeing it glow with white light simultaneously with your Root. Continue with every chakra – Solar Plexus, Heart (front and back), Throat, Third Eye & Crown – until all are glowing a bright, warm, white light. Simply continuing with your steady easy breath as long as you like.

When you are finished with your meditation, note down any insights that came to you. Anything relating to your future goals? Anything you personally need to do for your wellbeing?

 

Full Moon Circle April 27th

Join Danna Calli, Psychic Medium & Monica Quieroz, Transpersonal Counsellor for a beautiful Friday evening of meditation, channelled messages and more! This Full Pink Moon will be in Scorpio and represents an intense time of intricate change. Please register as space is limited.

 

Meditation & Pranayama Series Begins April 30th

Join us for a series of mindfulness and breath-work techniques you can practice anywhere for greater peace & joy. This series is open to all levels.

April New Moon in Aries

Simple Calming Meditation You Can Practice Anywhere

 

Movement, or yoga, and meditation are simple and essential tools to keeping ourselves balanced and healthy. In addition, these practices can aid in self-healing. The sooner we learn these techniques, the easier it is to feel happy and calm, even in challenging moments. If you have children in your life, showing them some of these basic tools can make a world of difference. Children are naturally very open and receptive to meditation and breathwork. They intuitively know these tools work.

As adults, unfortunately many of us have learned to seek alternative ways to try to find peace and happiness, however they never work – alcohol, unhealthy use of prescription and other drug, excessive exercise, burying yourself in work, emotional eating, constantly needing to be stimulated by sound, sights (TV/ computers) or people. When we have grown up in a society where these other ‘coping mechanisms’ are common place and if we haven’t been taught meditation, it’s easy to gravitate to these…although we all know they don’t actually work. 

I was fortunate enough to learn meditation and breath-work as a child, I seemed to have had a lapse and turned to eating disorders and burying myself in work, school & volunteering during my teens and early twenties. I had completely forgotten about these tools my Mam had taught me as a child. It wasn’t until I broke my ankle running, that I realized what I had done and how I was isolating and hurting myself. It was shortly after this (it took time to slow down and realize I couldn’t keep doing everything) that meditation became a regular part of my life and some very interesting experiences guided me to search deeper. It’s for this reason, that sharing these tools with children, teens, and adults has become part of my life mission. And so, let’s explore some very accessible tools anyone can practice.

This Technique You Can Practice Anywhere

When you are learning, it’s easiest to find a quiet space you won’t be disturbed. Make this your safe, special space to unwind. All you need to do is this:

  • Close your eyes
  • Feel your feet or hips on the floor
  • Inhale allowing your stomach, then rib cage to expand
  • Exhale allowing your ribs, then stomach to relax
  • Continue with this easy, flowing breath, allowing it to lengthen as feels comfortable. It should not be forced.
  • Once this becomes simple, you can imagine breathing white light into your Crown Chakra (top of head) as you inhale. As you exhale allowing this white light to float down through your body, and into the Earth.

This breath is to help ground and calm.

Techniques for Children

You can practice the same breath above with children. Sometimes laying down is easier for little ones. If they are laying down, encourage them to feel every point of their body from their toes to their head melting towards the Earth. If they like, allow them to choose a calming colour to breath in. Perfect for a restful sleep.

Simple Daily Practice

The key to ensuring this simple technique works when you really need it, is practicing every day. Find a time of day where you won’t be disturbed. I like to practice meditation and pranayama every morning with my energy work, as it sets me up for the day. By practicing during calm times, you teach your body when you begin breathing to calm and release. Then during more challenging times it becomes very easy to get to this calm place, and should you need to, return to situations with an objective, clearer, calmer perspective.

Keep an eye on our blog – we’ll explore self-healing techniques and look at the science behind it!

If you are looking for a class to help you with this practice, I would recommend one of the following:

Beginners are more than welcome!

Love & light,

Katie

Full Blue Moon March 31st

Meditation is probably a good idea for this Blue Full Moon in Libra. It can be a challenging one, but as we all know, challenges provide opportunities for growth. If you are feeling a little off, know you are not alone, and there are some tips to help you stay balanced and grounded below.

Let’s look at some of the aspects at play:

  • Libra represents balance – a good reminder to take everything in stride
  • Mercury retrograde to many means chaos, but I feel like it’s an opportunity to examine our communication and ways of expression
  • Mercury is squaring Saturn and opposing to the moon, which can internally muddle things – so it’s very important to be clear with ourselves first
  • Mercury is also square to Mars, which can increase aggression and make us rash – again take time to nurture yourself first to stay balanced if you feel off kilter
  • Mars is conjunct to Saturn, another sign of aggression, and square to the Moon suggesting deep fears coming to the surface. Where are these fears rooted? Fears are future oriented therefore not real, so get to the heart of the matter and visualize yourself changing future outcomes for the positive
  • Saturn and the moon are square, which signifies being alone, loneliness and lack of connection. Again, take time to connect with yourself, so you can more deeply connect with others when you are ready
  • The stars Vindemiatrix and Porrima in Virgo (detail oriented and often emotionally closed-off) are related to fears of loss. Again, if this is a fear or yours, notice where it is rooted and release this

The Full Moon is all about opposition and seeing what is out of alignment in order to bring everything back into harmony. So yes, this is a rather intense Full Moon, but also offers great opportunity for growth. What all this says to me is, take time to go inwards. Make sure you slow down to connect to yourself before making any big moves or agreements – I would actually be inclined not to make any for the next week. If situations feel anything less than in total harmony, take time to be with yourself, reassess, and come back to the situation next week.

 

Full Moon Meditation & Ritual

Here’s a beautiful meditation and ritual to get grounded and heart-centered, offering a little peace and guidance during this…ahem…time of growth.

I always like to begin with a bath, epsom salts and pure essential oils. This month (and many days) I like to use Harmony for total balance. This blend contains rose, bergamot, chamomile, jasmine, rosewood, sage lavender, spruce, hyssop, geranium, angelica, frankincense, sandalwood, lavender and more. You can also use a pure rose oil for the heart chakra. I bring my crystals and my protection necklace of pearl & hematite in for a cleanse too. If you like you can listen to this Heart Chakra Meditation by a beautiful couple from WhiteRock, who offer incredible healing work. (https://www.youtube.com/watch?v=aK68Dxw57d4).

When you are ready to settle into your meditation after your bath, dab a drop or two of Northern Black Spruce (produced in BC on Young Living’s farm) or another oil you like for grounding, on your feet or in a diffuser. You are welcome to smudge if you like too. As my lovely friend Natalie Miles mentioned in one of her recent posts, it’s the energy you put into the clearing when you smudge that makes the difference. Connect to the energies or guides you feel most aligned with.

  • Begin by taking five deep inhales through your nose & exhaling through your mouth
  • Bring your awareness to your root chakra, visualizing roots or a golden cord reaching into the Earth, really feeling this connection as you breath
  • As you inhale, imagine breathing in pure white light, retaining your breath as you bring this light down to the root chakra, exhale to release
  • Continue with this breath as you work up through each chakra – your sacral, solar plexus, heart, throat, pineal & crown
  • Continue breathing with this warm, cleansing white light, bringing it through your whole body, allowing it to radiate out around your body into your aura (the energetic body surround you)
  • You may sit here as long as you wish

When you are ready to come out of your meditation, note down in your journal any insights you had. This is a wonderful practice every time you meditate, especially if you are newer to this practice, as you will see your intuition develop. The insight you received is all you need to move forward. If it’s not clear now, it will be. Allow yourself to simply be, and know with the breath you can come back to this place of peace at any time.

 

Fullmoon Circle for April

Friday, April 27th from 7-830pm two lovely ladies and friends will be hosting a Full Moon Circle. Danna Calli is a Psychic Medium and Monica Quieroz is a transpersonal counsellor. We hope you can join us!

If you have any questions about meditation or essential oils, please email me! katie@studio202community.com

 

10 Reasons to Practice Yoga & Meditation

Many think yoga is about touching your toes. It could be, but we believe it is much more! To us, yoga is about connecting to yourself, finding peace of mind, and learning tools to support greater alignment in your physical body, emotionally, and to your purpose. Why? To help you live a happy, healthy life.

Through yoga, movement, breath and meditation we connect to our physical and emotional bodies.

 

Here are 10 Reasons To Practice Yoga & Mediation:

  1. Yoga provides an avenue to build greater strength, core & muscle memory for better posture
  2. By strengthening the fine muscles we gain greater power for our large muscles & prevent injury!
  3. Endurance based strength building (Power/ Vinyasa yoga) encourages us to be conscious of our alignment
  4. Placing aligned pressure on our bones, helps build fresh cells & strengthen joints to prevent osteoporosis & alleviate pain from some types of arthritis
  5. Yoga is an effective way to re-hab the core (after birth), the lower back (a common concern I see) & more!
  6. By connecting to our breath (which we can do whenever, wherever), we let go of our mind and find peace
  7. Yin style helps release muscles and fascia, which store muscle memory, also providing emotional release
  8. Through breath and movement we find freedom within, allowing us to access mental clarity & objectivity
  9. Breath and movement also give us energy! I recommend taking a break every hour to move and breath
  10. Stronger intuition is also developed through meditation and breath, knowing how to connect to yourself

These are just a few of the reasons yoga and meditation are beneficial for anyone of any age or  circumstance, even if you experience chronic pain – if fact if you do, yoga and meditation often greatly help! 

 

My Favorite Types of Yoga

I used to be a hard core power style yogi, barely being able to stay in Savasna (resting at the end) – this was during a hard time when I was younger and I really should have been meditating but I became disconnected. As you grow on your yoga and meditation journey, and even each day, the style of yoga you seek will differ. For the past 10, these have become my favorite styles of yoga, as they help me feel most aligned and at peace:

Yin, as I mentioned encourages the release of muscle and fascia. By holding gentle poses on the mat and focusing on our breath, we allow for a physical and emotional release. Muscles store memory. Think about how your body natural defends itself if your were to fall or you sense a threat – muscles contract, often in bizarre ways of holding yourself, and the breath becomes short and shallow. We go into fight or flight. Life can be stressful with crazy pressures externally and those we create for ourselves, which means unfortunately most of us are in this state on a daily basis. Consuming stimulants also doesn’t help. Yin offers a chance to let this all go. By holding gentle stretch poses, we teach our bodies that we can relax and let go, which often also releases the memories in the muscle areas targeted of why they are cramped or storing tension. Truly a beautiful practice. This is very similar to the idea of Craniosacral Therapy – gentle, non-invasive touch allows us to feel safe, and our body knows exactly how to heal itself physically and emotionally! It’s really quite amazing.

Kundalini is a beautiful way to naturally learn to calm the body and mind, or conversely create an alert yet calm state for clearer, more intuitive thinking. Kundalini works with the breath (pranayam), mantra, movement, and the nervous system. If you are looking for a way to dig deeper into your meditation, Kundalini is a wonderful practice to help you access this sense of alignment and connection.

Vinyasa or Flow is all about moving with our breath, or rather letting our breath move us. Keeping a steady inhale and exhale flow, we learn to let our body be guided. By allowing ourselves to simply focus on the breath, we allow our minds to release, which encourages a meditative state and clearer minds. And it’s a great physical work-out!

Each of these forms of yoga encourage us to connect more deeply with our breath, to release our minds and allow us to become more aligned with our true purpose and nature – which in turn brings us greater peace and joy! As we continue to practice, being able to connect to our true selves becomes second nature. This means it’s easier for us to release stress (and learn to protect ourselves if we tend to take on that of others), and connect to ourselves more intuitively to make better decisions which will make us happier and healthier.

 

A Simple Meditation for Greater Peace

You can do this anywhere and only need 2 minutes. Close your eyes and begin to feel into your feet (if standing) or hips (if sitting). Begin a slow, long inhale for 4 seconds, retail for 4 seconds, exhale for 6 seconds, hold out for 2 seconds. Repeat for as long as you wish. We can get much deeper from here, but this is a wonderful, accessible practice.


If you have any questions about which style of yoga is best for you, please send me an email: katie@studio202community.com

Click here to check out the adult classes we are offering, including our Intro Offer to try 3 classes for $20!

Spring Yoga + Meditation

Spring is about new beginnings, freshness, a gentle approach. For many it also seems to be about hayfever! So let’s work on some poses to ease breath and warm up the body.

 

Supporting an Easy Breath

Begin by laying down on your back, placing your hands on your stomach and feeling the breath move you. This may seem simple, but let the breath guide you, rather than you guide the breath. As you ease into the breath, bring the soles of your feet together and your arms above your head, creating a full butterfly – this helps open the chest. If you would like to place a bolster the length of your spine for further opening, you can. This is very helpful for those with asthma. Continue breathing for five to ten minutes.

If you have pure peppermint or eucalyptus oils, dab a bit on your chest & tap your thymus. With a drop in your hands, rub your palms together and inhale and exhale 5 times with your hands near your face. If you have questions about essential oils, you are welcome to email Katie. 

 

Warming up the Body

  • Reverse Prayer – Slowly coming to a seated pose, inhale sweeping your arms up and exhale taking hold of your elbows behind your back, or coming into reverse prayer – another wonderful pose to support full breath
  • Cat Cow – Coming to your hands and knees, inhale into cow and exhale rounding your spine into cat
  • Pigeon – Sweeping your right leg out behind you, bring your knee into your chest, and your calf onto the mat so it’s somewhat parallel to the top of your mat. Allow yourself to melt and hold. Come back to table and repeat on the other side.
  • Modified Sun Salutation – Find your down dog, holding and breathing engaging your shoulder blades for support. Slowly walk your feet to your hands to hang out in forward fold. Engaging your core, slowly inhale and wind up to standing, fingers reaching to the sky. Repeat a few times.

This is a wonderful way to start your day! Not sure how to do these poses? email Katie or check out our Instagram

 

More Yoga

For more yoga in a peaceful, welcoming space, see our Spring Series beginning the week of March 24th. Drop-In is also available.

  • Kundalini – Sundays 900-1030am
  • Yoga for Bikers – Mondays 630-745pm
  • Meditation + Pranayama – Mondays 800-830pm
  • Prenatal Yoga – Tuesdays 600-715pm
  • Pilates – Tuesdays 730-830pm
  • Bellydance – Thursdays 600-730pm
  • Yin for the Senses – Thursdays 800-900pm
  • Hatha – Fridays 1000-1100am
  • Alignment for all levels – Saturdays 1100-1200pm

 

Private and Kids Yoga are also available. Please email Katie@studio202community.com.

Follow us on Instagram + Facebook for promos and contests!

If you practice with us, please leave a google review to get a 25% off code for Spring Series.

 

Spring Yoga

Spring Yoga

 

 

Love & light, 

Katie

New Moon Meditation for March 2018

New Moon Meditation

New Moon Meditation

Breathe in, hold, exhale…and repeat. Time to create a little bit of space for ourselves, to nurture and reflect in a soothing meditation. Pisces is the completion of the astrological cycle, a presence of balance and flow. Being a water sign, it’s highly intuitive and sensitive. This is a perfect time to reflect internally on your growth since March 2017.

The red square with Mars signifies competition and disturbance, however; it’s blue trine to Uranus presents balance – just a touch of fire to the normally passive Pisces. Chiron is the wounded healer. The green semi-sextile to Uranus symbolizes taking an objective perspective. Take the time to reflect on where you are at internally, not worrying about what is happening around you.

  • What have you learned?
  • What have you healed?
  • What have you created?

The Persian culture could not have timed New Years more perfectly with the celebration of Spring and growth. Here are some beautiful ways to celebrate the completion of a year, and welcome the new year:

  • Have a soothing bath with sea salts and grounding and uplifting essential oils, such as; sandalwood, lavender, cedarwood, black spruce, copaiba & frankincense
  • If you have stones you carry with you or need clearing, bring them into the bath
  • Relax to the tone of 741Hz to help clear your electro-magnetic field
  • Find your special space, clear with sage or palo santo, and melt into a supported fish to open your heart for pranayama (breathwork)

 

New Moon Meditation

Begin your meditation with with a deep inhale and exhale through the mouth. Repeat three to five more times. When you are ready, inhale to the count of six, hold for six, exhale for four, hold out for two, repeat for ten minutes minimum. Allow your mind to wander, coming back to the breath and back to your heart centre. Visualize your heart glowing as a bright white light, allowing this light to spread through your body and radiate out, bringing greater peace to your energetic body. As you slowly come to, reflect on the points above and where you wish to grow and go in this coming year.

Beginning Monday March 25th, we will be hosting Meditation + Pranayama from 800-830pm. This class is open to all levels to help deepen your practice for greater peace + joy.

 

Love and light,

Katie

March 1st Full Moon Meditation

 

This is a bit of an intense Full Blue Moon, so if you have been feeling slightly off or anxious…this may be amplifying underlying things to look at. A relaxing bath with epsom salts and oils is definitely in order. My essential oils of choice at this time: palo santo for energy clearing, and rose for heart soothing.

As with all Full Moons, we are working with polarities and strong ones this month, providing the need to find greater balance in our lives. Let’s look at the major aspects at play ;

  • Neptune can create confusion – take time to withdraw to understand your emotional reactions before you act or speak
  • Zosma star is linked to anxiety and depression – so if this is coming in strong for you, you are likely not alone
  • Saturn indicates strength & that we have the power to overcome our challenges at hand
  • Virgo is practical, and in conjunction with Saturn, we can move past that which is no longer needed in our lives

Virgo is also connected to digestion. As part of this time of release, try to bring into your life things that are simple and easy – this includes foods that are simple to digest, and surrounding yourself with energies that will enable greater flow. If you need to remove yourself from situations, you always have the power to and ability to do so with grace.

Full Moon Meditation

For this meditation, we will work with Nadi Shodana – balancing breath. First let’s move any excess or negative energy:

  • Bridge or Wheel pose to release stored energy in the heart
  • Lions breath (yes with your tongue out – no one’s watching)

If you have essential oils like rose or palo santo, apply these to your wrist and heart, and diffuse in your meditation space. If you burn sage or palo santo, this is recommended at this time too. If you would like music, try this 852Hz frequency for release: https://www.youtube.com/watch?v=-vvpsIiUVKY&t=707s

Begin by closing your eyes and focusing on a steady inahle exhale, just feeling the breath move through your body. As you inhale brining white light into your body and down to your root chakra, grounding this energy. Continue with this breath, allowing the white light to shine out from within you, creating a protective layer around you – only positive energy can flow in, but any energies needed can escape.

When you are ready, we will begin Nadi Shodana:

  1. With your right hand, begin by covering your left nostril and inhale through the right.
  2. Cover your right nostril and exhale through the left, then inhale through the left.
  3. Again cover your left nostril, exhale through the right, then inhale through the right.
  4. Continue this pattern of breath for 5-10 minutes.

Return to a steady easy breath through both nostrils simultaneously. Notice how your breath has changed. Continue with this easy breath for another 10 minutes, bringing your awareness with white light into your Heart Chakra. If emotion needs to be released through tears, movement, art or your voice (screaming works wonders too – so long as those around you know what’s going on!)  – go for it! We keep so much buried inside, which continues to sit with us until it spontaneously releases – I prefer a semi-planned release for emotional control and health. When animals are under stress they shake it off and make noise – humans are really no different at our basic level – we also need to release the energy or it builds. 

If you would like to take out your journal – create a list of challenges, a list of all you are grateful for, and a list of how to overcome your challenges. It’s much easier than it can seem at times, and often writing it down can help clear concerns and bring greater clarity to situations. If there’s something you don’t need in your life anymore, you can let it go – you have grown past it. You have the strength to overcome, and there is nothing wrong with taking time to honour yourself and your wellbeing. If we take better care of ourselves, we can take better care of those around us. 

 

You are welcome to join us for Yin from 8-9pm on Thursday, March 1st. $10 first class! We incorporate meditation, gentle movement, somatic energy balancing techniques, essential oils with a focus on the Throat Chakra this week.