conscious yoga + wellness newsletter: june 2019
current thoughts:
Good Morning! I can’t believe we are approaching the halfway mark of the year! June is here and at times it may seem like the months are rushing past us. The transition from Spring to Summer is among us and it's a great time to sit back and notice the changes happening around us. This year has been a huge transition for me and I'm excited to finally slow down and allow my senses to be more alive; smelling the flowers, feeling the wind on my skin, seeing the vibrant colors of spring and tasting the freshness of foods. This year I invite you to take a moment to pause and take in the environment around you. Maybe you choose some sense to focus on and take 5 minutes of your day to pay attention to how it makes your feel. When we start to pay attention to how we feel during the different seasons, we start to be more connected to the world around us. This Spring I hope you take some time to be present and enjoy the healing benefits of our environment.
Over the past month I’ve been in a state of seeking. Although this is NOT unusual for me (being an Aries we are always searching for the next thing to tackle), this time it feels different, it feels deeper. I've been reading a new book, Staying healthy with the seasons, by Elson M. Haas, M.D and it has encouraged me to explore my thoughts, senses and feelings in different ways. I’m realizing I've been seeking deeper connections in my body and what brings me closer to my wholeness. I've been seeking deeper connections to the less physical aspects of my yoga practice and how this translates into living a more holistic life. For many years I would tell myself I was too busy to pay attention to these gut feelings and even push them aside to make room for things I thought needed to get done. However I'm slowly finding this place within myself where I can slow down and explore these feelings. I'm more ready than ever to allow myself to explore, to pay attention to my intuition, to listen deeply and to no longer run from gut feeling to seek.
As we transition from spring into summer, I invite you to take a few minutes each day to think about what you may be seeking. Whether you have been thinking about exploring a new hobby, learning about something new or looking for a deeper connection to yourself and the environment, allow yourself some time to sit with this feeling and know that you are always allowed to explore new things. Do this without expectation of what you will find or fear of not accomplishing whatever it is. Let’s start connecting to our wholeness by listening to our inner desires and find excitement in seeking new ideas that bring us joy.
monthly restorative practice:
This month I wanted to share a short restorative yoga sequence you can practice at home. Whether you have a regular home practice, practice at a studio or you are new to yoga, this sequence will provide you with a 8-10 minute sequence to slow down, connect to your breath and move in your body during the day. When we can feel good in our body, we can start to change the mental talk that keeps us in our habits and begin to seek out new opportunities.
Gather your props: 1 folding chair without wheels and 1 yoga or exercise mat.
Find an open space and roll out a yoga or exercise mat. Place the chair in the center of the mat with the seat facing towards you.
Begin by standing in front of the chair about an arm's distance away and become aware of your breath. Notice where the inhale travels into your body and where the exhale softens.
Inhale to slowly reach your arms overhead, keeping your wrist in line with your shoulder.
Exhale slowly bend forward at your hip crease and lower your arms to the seat of the chair.
Inhale press your palms into the seat to lift your chest forward and look out in front of you.
Exhale fold at your hip crease and allow your head to be heavy.
Repeat this lifting and lowering of the chest for 5 breaths.
Move your hands to the back support of your chair and press down into your palms to find stability.
Begin to round through your upper back, sinking your hips back behind you.
Breathe into your upper back for 5 breaths.
Walk your hands out to the right along the back edge of the chair and sink your hips out to the left. Breathe into the left side body for 5 breaths.
Lift your gaze, walk your hands to the left edge of the chair and exhale to sink the hips back to the right. Breathe into the right side body for 5 breaths.
Inhale to lift your gaze, walk your hands back to center and lower your hands back down to the seat. Find the edges of the chair with your hands and press the heels of your hands into the seat.
Inhale to move your hips out to the right and gaze over your right shoulder. Stay here for 5 breaths, again breathing into the left side of your body.
Move through center, inhale to move hips to the left and gaze over the left shoulder. Stay for 5 breaths then return to center.
Bring the palms back to the center of the seat and place the right palm in center of the chair.
Inhale to reach the left arm out to the side and above your shoulder.
Option: Exhale turn the palm so the thumb is facing the ground and slowly bring the back of the hand to the small of your back. Hold here for 5 breaths, opening across the chest. Release the arm back up towards the ceiling and then lower back down to the seat.
Place the left palm in center of the chair and inhale to reach the right arm out to the side and above your shoulder.
Stay here for 5 breaths reaching the right hand up and pressing left hand down into chair.
Option: Exhale turn the palm so the thumb is facing the ground and slowly bring the back of the hand to the small of your back. Hold here for 5 breaths, opening across the chest. Release the arm back up towards the ceiling and then lower back down to the seat.
Release the arm back down to the seat and exhale, fold forward.
Inhale use the strength of your legs to come back to standing, reaching the arms overhead and gently lifting the gaze to the fingers.
Exhale slowly bring the arms back down, finding the right hand at your navel and left hand at your heart.
Take a few moments here to feel the breath fill the space underneath your palms.
Notice any changes or sensations throughout your body and any thoughts you have after this restorative movement practice. Return to your day with a new sense of connection to your breath, renewed circulation throughout your body and maybe finding clarity on new ideas you’ve been seeking!
class schedule around the city:
Monthly Restorative: Sunday June 2nd from 1-2:30p at Step by Step Wellness
Monthly Restorative: Tuesday June 25th from 7-8p at Centered Yoga + Wellness in Worthington
additional services offered:
My online booking site is now available for scheduling craniosacral, restore, and resolve sessions. Follow this direct link to learn more about each service I offer through CY+W. If the available times or days do not work for you, please send me an email or direct message on social media and we can work together to find a time/day that works best. My passion is to help others on their path to healing and wellness. I would love to be on your path to improve how your body functions, to assist you in moving without pain and to help you learn to prevent injuries while doing activities you love. Let’s connect!