Spring & Summer 2014

Massive gratitude to the vernal equinox on March 20 - the day that the sun and the moon shared equal space in the sky - true Hatha yoga -- ("ha" means "sun" and "tha" means moon -- "yoga" means to yoke/unite)!  Spring is upon us ... and that is a special sight to behold in our still frigid northern Minnesota.

I have greatly reduced my teaching schedule for the spring and summer as I am putting more time and energy into the music part of my life.  I will greatly miss my regulars and the beautiful spaces I've been teaching at!  Will probably introduce a weekly public class in the early summer - stay tuned.   This dilemma of mine between music & yoga was featured in Whole Life Yoga's blog a few weeks ago. Please take a moment and read my story here:
http://www.wholelifeyoga.com/blog/wanting-it-all-getting-away-from-it-all-and-finding-my-center-an-indie-folk-musicians-yoga-journey/

I am only offering a public prenatal class for the next few months.  Sorry men and non-preggers folks! ;)

Prenatal & Postnatal Yoga
Little Neetchers
Tuesdays
5:30 - 6:45 pm
6 week series (already in session)
$12 Drop ins are welcome!
Remaining class dates:
4/1,  4/15,  4/22
*No class 4/8

NEW SERIES begins May 27th!
$60 for all 6 classes or $12 Drop In.

Stay tuned for early summer offerings!

Best wishes,
Mary

Winter Classes!

Current Classes:

Tuesdays - Little Neetchers - 5:30 pm - Prenatal & Postnatal $12 Drop in / $60 for 6 www.littleneetchersdiapers.com

Wednesdays - Yoga North Duluth - 6:45 pm $12.75 www.yoganorthduluth.com

Thursdays - Lotus Center Duluth - 5:30 pm $10 suggested www.facebook.com/lotuscenterduluth

Autumn Tidings!

A new season is upon us!  I have also changed like a leaf changes on an autumn tree and gotten married!  My new name is Mary Bue MacLean. For some professional dealings,  especially music, I will remain Mary Bue but have united by Scandinavian/British roots with a fiery Irish/Scottish clan.  Looking forward to many adventures with my fabulous husband (who practices yoga with me,  by the way)!


Coming up in the fall,  my schedule remains fairly similar to summer's offerings.  I will be on my honeymoon from 9/20 to 10/10 so no classes during that time!  WOO HOO!

A very exciting week is coming up at Yoga North - from 9/2 to 9/8 ALL the classes on the schedule are FREE!  Please come and check out my class on Wednesday 9/4 at 6:45 pm as well as all the others that you can fit in.  Take a yoga retreat for yourself in your own city!

See you soon!

Fall schedule:
* No classes 9/20 to 10/10!

Wednesdays 6:45 to 8 pm
Yoga North
4628 Pitt St
Duluth, MN
218-722-9642
$12.75 per class/$8.75 students & seniors
Classes are discounted when you purchase a bulk punch card!

Thursdays 5:30 to 6:45 pm
The Lotus Center
25 W Superior Street
Duluth, MN
218-723-1177
*on the second story of Global Village - alas, no entrance through the skywalk.
$10 suggested donation/pay what you can
Prenatal and beginner friendly!

Available for private & small classes if you're not into group lessons.  Reasonable rates!

Namaste and be well,
xo maryb

Summer in Duluth

After a month of non-stop music and 4,500 miles on the old toyota,  it's time to settle into Duluth and get back to a bit of yoga.  This photo was taken at one of the strangest places on tour,  Super Happy Fun Land.  May we all have a super happy fun land within us.  :)

My schedule for the summer is reduced as I've cranked up the shows and would love to be able to take some yoga myself!  I look forward to seeing you at Yoga North, The Lotus Center or a show sometime this summer.  

June - August 2013 

Wednesdays - Viniyoga Flow 

6:45 to 8 pm 

 Yoga North  

4628 Pitt St Duluth, MN 55804(218) 722-9642 $12.75 Drop in - discounts on punch cards available.  This is a flowing beginner/intermediate class in traditional Viniyoga style: *linking breath and movement *moving in and out of postures before staying for the stretch *adapting postures to your body,  not forcing your body into postures Thursdays (beginning June 13th) 5:30 - 7:00 pm The Lotus Center  2nd floor of Global Village 25 West Superior Street Duluth, MN 218-723-1177 $10 suggested donation/pay what you can Thursdays will be pre-natal friendly! Depending on who attends, class will be designed upon the needs of the students. I'm available for yoga birthday parties, private group sessions,  and subbing if needed. Check out my music page at www.marybue.com for show listings!

March & April Duluth Yoga Classes 2013!

March and April 2013 Class Schedule

We're tromping through the winter.  Getting close to warmer, longer days but still a little stuck in the muck,  snow & ice.  These classes will help you with balance so you don't slip or trip,  and bring more ease to neck and shoulders as we scrunch & tighten up while trying to keep out the chill.  Soon,  we'll be back to doing yoga on the sandy Lake Superior beaches!  CAN'T WAIT!

I'll be taking most of May off to travel with my music (www.marybue.com!) and there will be some changes in the summer so please get your yoga in with me now if you're curious about it!  Can't wait to see you,  meet you and breathe with you.  

Classes are for all levels,  but each studio has a different vibe.

Classes at Yoga North and The Lotus Center are taught in traditional Viniyoga as trained by Tracy Weber at Whole Life Yoga in Seattle.  Viniyoga is a form of Hatha Yoga that has a low intensity flowing feel to it.  These classes are practiced without music,  except I might sing to you during savasana!

Classes at Evolve are taught in a heated studio - around 95 to 103 degrees - and are practiced with music.  These classes are Viniyoga-inspired - a bit more challenging here and you will work up a sweat! Showers and lockers (bring your own lock) are available at this studio which is located on Michigan Street behind Tycoons in downtown Duluth.

Tuesdays 

Evolve (begins January 8th)

Hot Flow Yoga - Viniyoga-inspired

5:30 - 6:30 pm

Wednesdays 

Evolve 

Power Yoga - Viniyoga-inspired

12:00 - 12:45 pm

Yoga North  

Viniyoga Flow

6:45 to 8 pm
*NO CLASS MARCH 27th
*AWESOME sub on April 3rd: Kristen Fogard - Vinyasa/Ashtanga instructor will take it down a notch with slow-flow and props ... Catch me performing at Prove Gallery for the Cracked Walnut lit reading if you prefer!

1st and 3rd Thursdays 
The Lotus Center

Viniyoga/Hatha I

5:30 to 6:30
*No class March 21st

Thursdays
Evolve 

Power Yoga - Viniyoga-inspired
3:30 - 4:30 

Fridays 

The Lotus Center

Viniyoga/Hatha I

12:00 to 12:50 pm 
No class March 22nd

I hope to see you at a class soon. Bring requests!  I like to build my classes around your needs.

I'm also available for private sessions at reasonable rates.  Email me at "marybue at gmail dot com" to reserve your session now.

September & October Classes 2012

September & October 2012 Class Schedule

Fall feels like "back to school" time to me - and for you,  maybe it's back to yoga!  Or perhaps you'd like to bring a new yoga curriculum into your autumn days.  My class offerings have changed a bit,  so see if something fits into your schedule.

Classes are for all levels,  but each studio has a different vibe.

Classes at Yoga North and The Lotus Center are taught in traditional Viniyoga as trained by Tracy Weber at Whole Life Yoga in Seattle.  Viniyoga is a form of Hatha Yoga that has a low intensity flowing feel to it.  These classes are practiced without music,  except I might sing to you during savasana!

Classes at Evolve are taught in a heated studio - around 95 to 103 degrees - and are practiced with music.  These classes are Viniyoga-inspired - a bit more challenging here and you will work up a sweat! Showers and lockers (bring your own lock) are available at this studio which is located on Michigan Street behind Tycoons in downtown Duluth.

Tuesdays 
Evolve (beginning Sept. 11th)
Power Yoga - Viniyoga-inspired
5:30 - 6:30 pm

Wednesdays 
Yoga North  (beginning Sept. 12th)
Viniyoga Flow
6:45 to 8 pm

Thursdays
Evolve (beginning Sept. 13th)
Power Yoga - Viniyoga-inspired
12:00 - 12:45 pm

1st and 3rd Thursday (beginning Sept. 20th)
The Lotus Center
Viniyoga
5:30 to 6:30

Sundays
Larsmont Cottages 
Yoga for Larsmont Guests
9:00 to 10:00 am

I hope to see you at a class soon. Bring requests!  I like to build my classes around your needs.
I'm also available for private sessions at reasonable rates.  Email me at "marybue at gmail dot com" to reserve your session now.

August Offerings

Classes are all levels.

*Hot Power Yoga at Evolve is in a studio heated from 95 to 103 degrees - a bit more challenging and cardiovascular with music throughout the 45 minutes.
*Viniyoga  at Yoga North and The Lotus Center is tailored to the students' requests - can be relaxing or energizing depending on wants.  This class is practiced without music during the practice but I will likely sing to you during Savasana!   


NO CLASSES from August 22nd to September 7th.  ROAD TRIPPING OUT WEST!

*Yoga North and Evolve will have subs.     

Tuesdays 12:00 - 12:45 pm 
Evolve

132 E Superior Street (below Tycoons,  enter on Michigan Street)

Hot Power Yoga

12:00 to 12:45 pm 

$12 drop in or $40 monthly (2 classes/week)
1st class FREE1

 Tuesdays 4:30 - 5:30 pm  

Yoga North 

Viniyoga

4628 Pitt Street  Duluth, MN 55804

(218) 722-9642
4:30 to 5:30 pm
$12.50 Drop in,  $8 Student/senior


Wednesdays 5:30 - 6:30 pm 
Evolve

132 E Superior Street (below Tycoons,  enter on Michigan Street)

Hot Power Yoga

12:00 to 12:45 pm 

$12 drop in or $40 monthly (2 classes/week)

1st class FREE1

Wednesdays 7:00 - 7:45 pm
The Lotus Center
25 West Superior Street
Traditional Viniyoga
$10 suggested donation/pay what you can
Enter through Global Village and walk up the back stairs to the studio


Thursdays 12:00 - 12:45 pm 
Evolve 132 E Superior Street (below Tycoons,  enter on Michigan Street)

Hot Power Yoga

12:00 to 12:45 pm 

$12 drop in or $40 monthly (2 classes/week)
First class FREE!

transistor ad welcome note

photo taken by jess wetter at universe city yoga,  seattle

Greetings!  Today is the day that my little ad comes out in the Transistor.   I thought I would welcome any new folks that might be peering at this blog.  WELCOME!!!  I haven't been utilizing this blog to the utmost,  but you'll find some rambling posts from me as well as my current class info.  I really hope to see you some new faces a session - don't be afraid! :)  I'm pretty friendly,  I promise!

Something that Viniyoga teachers try to do before class is ask what people are wanting - any specific postures they're craving,  or aches or pains to be aware of and tend to?  Do students want the class to be energizing or relaxing?  I try to ask and then  design my classes around what the students want,  as long as it stays within the principles of my training and as long as it is safe to do what is requested.  It's not about me - it's about YOU!  Before you come to class,  think about what you need that day.  We are changing all the time - EVERY moment is different from the next,  and while you might need some neck and shoulder release one day,  the next day you might be more interested in settling down and getting a relaxing practice -- especially in this busy holiday time.

I'm currently teaching one class at The Lotus Center in lovely downtown Duluth.  This studio is right upstairs from Global Village (where the futon shop used to be if you remember that).  It's spacious,  has skylights and is decorated beautifully with wares from all over the world (thanks to the global imports store below!).  Mats,  blankets and straps are provided - but bring your own if you're attached.  My class is Wednesday evenings at 5:30 pm.  Please check out (and "like") my facebook page for more updates!


I am so happy to also be teaching at Yoga North on Tuesdays at 4:30 pm.  AND coming up here at the end of June,  I'm presenting at the Midwest Women's Herbal Conference in eastern Wisconsin this summer (June 29th - July 1st) - so be on the lookout for more information!

Thank you for stopping by!  I look forward to meeting you if I haven't already,  and seeing you again if I have.  I wish you a wonderful moment!  Take a deep breath right now,  why don't you? THANKS!

iYogaLife.com : Health & Wellness : Back Pain Relief

Nice photos and info here about common aches and pains and how to help them. Be careful here, though - make sure you're properly warmed up before transitioning into stronger-ish movements (like Warrior I), move with a PAIN FREE range of motion, and go gently with mindfulness. These sequences aren't totally complete, but can give you ideas to add to your home practice.

iYogaLife.com : Health & Wellness : Back Pain Relief

Tiffany

Tiffany Blackburn was my peer during my yoga teacher training program (at Whole Life Yoga). When I got hired at Village Yoga, I asked Tiffany to be my go-to Viniyoga sub. When the time came for me to move back to Minnesota, Tiffany took over. I hope her students are reveling her intelligent sequencing and calm instruction. She just wrote a great blog for Whole Life Yoga's website called "Practicing for Yourself." It is so common in our western culture to move FAST, to COMPETE, BE PRODUCTIVE, GO ABOVE AND BEYOND. Tiffany writes about pushing her limits in yoga classes, resulting sometimes in injury, and also maybe not such a peaced-out feeling after class. It is tempting to compare yourself to your neighbor in many ways, and yoga class is no exception. We glance around and try to do more; we want the praise, and the prize. Check out what Tiffany had to say, and then give yourself the gift of listening to what your body needs, and go a little gentler, without peering around the room or looking for an ego treat. It is YOUR experience and a time in your day for you to sink in and sit with yourself and all of your delightfulness, and all of your imperfections. Read Tiffany's post here. xoxo!

Midwest, East Coast, Midwest, West Coast, Midwest AGAIN

The last year has been a flurry of change, and looking back over the last 10 years, wow - what an amazing trip it's been! I'm thirty now and I have a reason to look at what I was doing 10 years ago because of what is about to happen in the next hour and a half.

Ten years ago, I was a student at the University of Minnesota in Duluth. I was teeter-tottering on the edge of a psychology major, but at that point my major was undeclared. I had been taking a lot of psychology courses, however, and as many courses as I could from the then head of the psychology department, Bud McClure. Two classes in particular floated my boat - "Transpersonal Psychology" and "Psychology of Personal Development." In these classes, not only did we study from books, but we met in the wrestling gym once a week and took yoga classes and meditation instruction. I had been dabbling in both since high school, and this was a chance to go deeper and it was INCLUDED in my college curriculum! How fantastic!

The yoga instructor that Bud hired to teach our classes was a woman named Joie Acheson, who was one of the founders of Duluth's fabulous yoga studio, Yoga North. What a teacher - with grace and patience she led a bunch of college kids through an hour of moving and breathing. Joie went on to become UMD faculty and handed over Yoga North to the capable hands of her co-founder, Deborah Adele (who wrote a fabulous book, by the way -- Yamas and Niyamas: Exploring Yoga's Ethical Practice).

I graduated in 2003 with my BA in Psychology. I actually did it! Amazing. As soon as I graduated (and released my sophomore record, East to the Sea), I moved to Providence, Rhode Island to explore the east coast music scene from this quirky city. I did a lot of things there - and did actually work in the psychology field for a bit (I did HIV Prevention Street Outreach -- working in Needle Exchange Sites for injection drug users, and also worked for a spell at Rhode Island Hospital as a Clinical Research Assistant studying HIV risk behavior and substance abuse with women in a minimum security prison. Big stuff!).

I was, still, taking yoga. I had my first introduction to Viniyoga in Providence with Karen Lee, director of Breathing Time Yoga. The name of her studio is truly what it felt like, "breathing time." Time to slow down and BREATHE for crying out loud!

I moved back to Duluth after a few years in Providence, stayed 9 months and rejuvenated, and then moved to Minneapolis to focus more deeply on my music career. I joined a gym there, and took instruction from a woman named Kim, who was pretty far away from the gentle (yet powerful) teachings of Karen, but oh my goodness, I adored her classes! Kim studied with Core Power Yoga (I might be mistaken, but I'm pretty sure she told me that ...) and kicked my butt every time. After one of her classes, we ended up sitting in the gym's sauna at the same time. She told me something to the effect that my practice is lovely and that she thought that I would be a great yoga teacher. It made my heart flutter a little bit, as I had thought of it, but was waiting for a push. Thank you, KIM!!

I wasn't totally in love with Minneapolis, even though my music was going great and I was doing shows all over the place. Maybe it was fear of success, or maybe the wanderlust, or maybe the winters that drove me away, but I decided to follow that urge to study yoga deeper and moved to Seattle, that stunning city of green mossy-ness and misty rain.

That's where I found Tracy Weber at Whole Life Yoga and my life has been forever changed for the better. I took Tracy's 200 hour certification - and found my way back to Viniyoga, which is my big yoga love, even though I respect other lineages. Viniyoga makes SENSE to me, in the sequencing, in the ways that you move with the rhythm of your breath. I love it.

I moved BACK to Duluth this summer. One of the hardest things is leaving my Viniyoga community behind and not being able to get my fix in classes! But I have found that there is a huge community of yoga practitioners here, and while it might not be in the style that I'm wed to, I am learning so much and making incredible connections. And, that lovely studio I talked about earlier -- Yoga North -- HIRED ME!

And that brings me to NOW. Back in my college days, my friend Jillian Nelson taught yoga at Bud's (the psychology professor) psychology retreats. She now teaches yoga to his transpersonal psychology class, as well as Molly McManus. Both Jillian and Molly were happy that I knew Bud so that I could sub for them at UMD when they needed time off. Well, TODAY IS THE DAY!! 20 minutes from now I'll be heading up to UMD to come full circle - to my college, to the same class that I took ten years ago, except I get to be the yoga teacher. Wow. I am constantly amazed by the surprises that life has in store. This was a quite the life-story sharing time, but it is the crazy winding and wonderful path I've been taking. Off to UMD. XOXO!

on nourishing.

i am about to go on a women's seaweed and herbal retreat in the san juan islands off washington's coast. i will be camping, hiking, kayaking, gathering seaweed and wild edibles with a small group of women (more info here: http://moonwiseherbs.com/seaweed.htm). i wanted to share an excerpt from the required reading for this retreat. the book is called "Healing Wise" by Susun S. Weed. this blurb talks about the spiral of life in the Wise Woman tradition.

" When I hurt (when my heart hurts, when my head hurts, when my shoulders hurt) I nourish myself: i nourish my heart, my head, and my shoulders. I nourish myself and am strengthened, transformed and deepened ... I ask myself, "how can I make this problem my ally? What is the gift of health/wholeness/holiness here?" I gain energy with each sickness or problem. My range of resonance and my capacity to receive and to share increases every time i encounter pain and loss and make it my ally. i ally myself with all that i resist and thus become whole. Every time i nourish myself in pain, honor my distress, and love my uniqueness, my vibration is vitalized and the spiral gets bigger and more open, more forceful. "

these beautiful notions may be easier said than done, but the words she writes are a balm for my spirit. this evening i cancelled my yoga class, my one and only per week, due to feeling under the grey seattle weather. this week has been a flurry of chaos and vulnerability (exhausting work and hard, scary dental work) and i felt that i needed a night to nourish myself and feel better.

there is a line that is hard to draw between giving OF yourself and giving TO yourself. i am still trying to learn this line. practicing a bit of yoga for yourself is nourishing - is it also nourishing to teach and give of it? these teachings are meant to be shared and passed on for the benefit of all and so, i would have to say, yes, it is also nourishing to teach. in any case, today's lesson for me is to thank myself for taking a mary day, and to thank my students (and potential students) for understanding this need to rest and i suggest they give to themselves in other ways this evening (after they thank themselves for planning on showing up to my class, that is!).

Be well and much love!

internal

bring no judgement. focus on the breath. the mind may wander. gently bring it back. you are perfectly imperfect. your legs are crossed; your spine is straight. inhale and let the oxygen lift you up. exhale and release, grounding into the earth. you are supported. you are steady. an interplay between work and relaxation. you are fully alert and also fully relaxed. let the mind wander! the thoughts are only that - thoughts! let them float past like clouds. just return to your body. this moment. this tiny moment in time.

dynamic stretching

my father, who I ran my first half marathon with (the gary bjørkland half marathon, part of the grandma's marathon celebration in duluth minnesota, 2001) gets me a subscription to runner's world magazine every christmas. the march issue, i am happy to report, had a few little blurbs about dynamic stretching, which is a large part of what viniyoga is about. moving in and out of postures brings circulation and warmth to cold muscles and also increases your awareness to your body's asymmetry (is your pelvis torked? is one shoulder higher than the other? "notice how one side of your body feels next to the other side" is something commonly said in a viniyoga class after working one side in warrior or pyramid, etc).

whether or not it's good to go into a deep stretch before your body is warmed up is debatable. as a beginning runner, i used to dive right in to a hamstring stretch before i'd start running. i'd throw my leg up onto the railing of my front porch and lean in, feeling that awesome stretchy feeling. i'd even wake right up and sit in half lotus and journal before my run ... which i think ultimately could have contributed to some serious hip issues i experienced last winter (half lotus stretches the hips in major ways ... and it is very asymmetrical so unless you are switching legs to balance out, parts of each of the hips are gonna be worked a lot differently and stronger than the other parts).

i've found that doing a simple routine before i run has been quite effective (see my "morning routine" post ... ). i like to do a prone (on the belly) posture such as cobra (with gradually widening legs - 4 or so reps at 4 -5 different widths) to stabilize my sacrum and warm up all the muscles that weave through that crazy bone - i think this is especially good to do before running trails or other unpredictable paths that call for stability.

this is a great warm up posture, too! also featured in runner's world:

http://www.runnersworld.com/article/1,7124,s6-238-263-266-7463-0,00.html


Quadruped: Position yourself on all fours. Raise your left arm and right leg until they are in line with your trunk and hold for 2 seconds. Return to the starting position, then raise your right arm and left leg. Repeat 8 to 10 times on each side.

[in viniyoga this would be done inhaling and raising/extending the arm and leg and then exhaling either into child's pose or table, then inhaling and extending the opposite arm and leg, all the while keeping a strong core and making sure that the hip of the extended leg doesn't raise higher than the other - level pelvis! ... called "sunbird" or "two legged cat," although i've never seen a cat do this! meow!]

I'm running my 7th half marathon on sunday, 2/14 in Austin with my brother. This one will be a pleasure run - gonna take it easy and be really really thankful that my hips are "happy" and allowing me to run 13.1 miles!

Indian prisoners find yoga is key to getting out of jail - Times Online

Indian prisoners find yoga is key to getting out of jail - Times Online

biodegradable

biodegradable yoga mats are pretty cool ... that is, until they biodegrade ... and little blue pieces get mashed up in beige carpeting ... and dye the souls of your feet blue, too. maybe it's time to compost this lovely mat of 4 years.

Add Yoga to Your Day | Crazy Sexy Life

This is a fabulous article by Suzanne Stephens who is a Viniyoga teacher here in Seattle. And i just discovered this blog - some amazing bloggers on it! This blogging thing is pretty crazy. Enjoy!

Add Yoga to Your Day | Crazy Sexy Life

morning routine

i do 10 minutes of yoga in the morning. it's not much -- and i hope to come back and practice more than that later in the day -- but it's a solid little practice. if i don't do it i feel wacky, or more wacky than i would if i HAD done it. it's the simplest 3-4 posture sequence -- enough to warm up the low back, do a bit of sacral stabilization (the sacrum is this amazing heart shaped bone at the base of the spine that has a maze of muscles, ligaments and a milliong other things weaving through it that link the pelvis, legs & spine ...) and warm up shoulders and neck. try it yourself!

i start doing cakravakasana = on all fours like a cat (hands below shoulders, knees below hip joints), spine is straight like a table and gets really long on the inhale, then exhale and bring hips to heels, chest to thighs, forehead to the mat (child's pose). inhale back to table, exhale into child's pose. repeat 4-6 x's.

next make way onto belly, legs zipped together, forehead on the mat, arms along sides. on inhale, using the strength of the low back muscles, lift the head (gaze ALWAYS at the mat when lifting, don't crane the neck up), shoulders, chest off the mat. Lift the arms as well, palms come together behind your back as though you were squeezing a big beach ball behind you. exhale and lower down. 4 x's with legs zipped together. then next time you're down, widen the legs about 12 or so inches, and continue lifting. feel free to turn the head and alternate bringing your cheeks to the mat when you lower, but head is always neutral and gazing at the mat when you lift. 4 x's at this width, then widen legs to mat width for 4 lifts, then to wider than the mat (4 x's) and FINALLY bring the legs back to about hip distance for 4 more lifts. it seems like a lot when you first start using these back muscles - and the squeezing of the "beach ball" behind your back can feel like a lot to your triceps, but these back muscles will THANK you for the strengthening. i rest here for a moment, cradling my head in my arms.

the next posture is called vajrasana. sitting back in child's pose (hips to heels, chest to thighs, forehead to the mat) with palms facing up in the small of the back, stand up on shins on inhale, simultaneously sweeping arms to the side and up above (relaxing shoulders at the top) and then exhale - pull the belly in firmly and bring cheek to the mat and hands to small of back. repeat - inhaling and standing on shins and sweeping, warming the shoulders, opening the front of the body, exhaling bringing opposite cheek to mat. 6-12 x's.

then come back to hands and knees, inhale feel the spine getting long and then exhale -- tuck the toes and push hips high to the ceiling or back wall, knees really really bent because the hamstrings aren't warmed up yet. inhale back to table/hands and knees, exhale toe tuck hips to sky, head hangs softly, spine looong and head and arms and vertabrate all in a long extending line. inhale back to table. exhale to this posture (which is called 'downward facing dog) and continue moving in and out 4-6 x's and then stay in downdog for 3-4 breath cycles.

eventually, walk hands to feet or feet to hands and hang out in a forward bend. knees SUPER bent because the stretch you want to feel is in your low back NOT your hamstrings, then walk your hands up your legs and come to standing, hands at heart, let the blood drain, feel how it is to be standing.

after all this, i grab my french press, sit down again and journal. the ideal way to start my day. and if you know me in the morning, you know this is how i keep my sanity.

meditation cymbals

i left my workplace tonight with head in the clouds, thinking about what i need to prepare for my first viniyoga class that i'm legitimately teaching as a certified instructor (11 am tomorrow!!!). as i stepped into the street, the evening already dark at 5:30, i heard a sound that resembled the meditation chimes or cymbals that many teachers begin and end class with. OH MY OH MY I DON'T HAVE ANY MEDITATION CYMBALS, i thought to myself. where did that sound even COME FROM??? thankfully there is a beautiful asian imports store across from my place of employment, and they had one very light and high pitch sounding pair of tibetan cymbals in store. i bought them, complete.

not that i needed to buy an object in order to teach and feel like i could offer a fulfilling class ... but i am baffled by the sound that i either heard or imagined that makes me feel like this is perhaps a step in the right direction.