Tiny Tips Tuesday: Cool It Down This Summer with a Mini Restorative Yoga Retreat

Posted on July 15, 2014 by Teacher Goes Back to School

Dear Friend,

I wanted to personally invite you to my restorative yoga mini retreat workshop Saturday, July 26th. The class is limited to 18 students and we’re offering a pretty sweet deal if you register before the workshop.

If you already know you want to come, please click here to register. You will need to click the Workshops tab once you are on our online scheduling system.

Below you’ll find all the details, but if you still have questions, please be sure to hit reply on this message and I’ll do my best to find an answer.

Hope you are well.

With much love,
Tami

If you wish you could hear from me every week with tips and tricks to help make life healthier, happier and a bit more sane, sign up for my weekly Teacher Goes Back to School newsletter HERE.

If you know anyone who you think would benefit from or like this post please be sure to forward it on to them.

Cool It Down – Summer Restorative Mini Retreat Workshop with Tami Hackbarth at It’s All Yoga

When: 2:30-5pm Saturday, July 26th, 2014

Where: It’s All Yoga 2405 21st Street, Sacramento, CA 95818

Investment: $50 before the workshop $65 day of the workshop

Beat the Sacramento heat this July with a cooling and rejuvenating restorative yoga retreat. Let’s cool it down and relax into a mini retreat right here in Midtown.

We’ll spend the afternoon in a cooling oasis of restorative yoga poses using blocks, blankets, bolsters, straps, sandbags, eye pillows, the wall and and sometimes even a chair to hold the body in deeply relaxing poses to relieve tension and stress while inducing your body’s natural relaxation response.

With the help of essential oils and chilled river rocks we’ll soothe the internal summer fire naturally bringing the body back into balance. In addition to this cooling and balancing restorative yoga practice, you’ll also enjoy some cooling and balancing treats to eat and drink.

This is a work shop of deep self-care, nurturing, healing, cooling and balancing. It promises to be a super relaxing afternoon.

A quick note about restorative yoga. It works well when you feel fatigued or stressed out, frazzled or after having a life change or hectic summer season. While the restorative poses look as though you are aren’t doing anything except laying on the floor, this is far from the truth; resting in a restorative pose deeply relaxes the body and allows the mind to settle in a state of calm and stillness.

The restorative style of yoga is appropriate for anyone, at any age, ability or experience level. Previous yoga experience is not required. We will provide the props. If you want to bring your mat or any personal yoga props that you may prefer to use, please do. Dress comfortably in comfortable stretchy clothes.

Saturday Senses 2014

Posted on March 1, 2014 by Teacher Goes Back to School

A way to capture the spirit of each week…

tasting :: avocado toast (i may need some sort of intervention), whole grain hot cereal with brown sugar almonds and raisins, beet orange salad with pecans, red lentil white bean coconut milk soup, green smoothies, mandarins, ravioli with sauteed broccoli, homemade bread, in and out, chai with almond milk.

hearing: sid the science kid theme song.

smelling :: soup simmering on the stove.

seeing :: a new babysitter! rain!

feeling :: like my word of the year is getting a good workout. as well as my body – this week was a massage and a release the beast session.

wishing/hoping :: for some more peaceful thoughts.

What about you?

What are your senses this Saturday?

Looking back, how was your week?

Leave a comment and tell me all about it. I’d seriously love to hear about your week. Now’s not the time to be shy.

This weekly tradition inspired by Pink of Perfection’s Five Sense Friday.

Don’t forget to click the links!

{imagesource: my instagram!}

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Do you wish you could end the school year feeling as energized as you started it?

Does recovering from the school year take most of your summer?

Are you ready to press reset but have no idea where that button is?

The Healthy, Happy, Sane Teacher is the reset button.

Keep up with The Healthy, Happy, Sane Teacher here.

Tiny Tips Tuesday! No More New Year’s Resolutions

Posted on December 3, 2013 by Teacher Goes Back to School

It’s getting to be that time of the year when most of us start to think about all the things we’d like to change about ourselves, our bodies and/or our families and our lives at the new year. Most people think of it as setting new year’s resolutions or goals if they just had enough will power, but I think we all know how that goes.

Most of us start the holiday season with high hopes it will feel different this year.

We’ll have the heart-connected family we’ve always dreamed of, our house will be magically transformed by Pinterest-worthy decorations and we’ll glide into the new year celebrating with lots of champagne and none of the heartache or hangovers most of us suffer with.

Let’s face it, most holidays fail to live up to expectations.

We eat our feelings or try to drink the discomfort away, we shop too much, we live in obligation and expectation and basically ruin the last six weeks of every year and then set ourselves up to fail again at the new year.

You know the drill.

Starting in the new year, I’ll….

Run a marathon (after never having run a mile before in my life).
Lose a ton of weight (right after I eat all my emotions over the holidays).
Floss every day even though I never have and we all know that’s what virtuous people do…
Fill in the blank on whatever your perceived shortcomings are here….

I’m here to invite us all to stop the resolution madness.

Resolutions don’t work and they leave us feeling worse in the long run, so let’s just quit before we start, shall we?

No more resolutions.

Ever.

Instead let’s focus on how we want next year to FEEL.

Yes, feel.

And this time we get to pick how we want to feel.

Would it be nice to set up your life around the way you’d like to feel?

When I think in terms of feelings, rather than ‘goals’ or resolutions, I come up with a completely different list.

Some possible feelings I am trying on for the new year: connected, cozy, compassionate – to self and others, nourished, nurtured, loved, abundant, rested, well taken care of, healthy, enough.

You get the picture. Nothing in that list even hints at what could be wrong with me, it is instead simply a wish for a better feeling life experience.

So rather than punish myself with exercise as a way to pay for emotionally eating or god forbid, not wearing a size six, I will focus my energy on creating experiences that cultivate my chosen feeling.

For example, last year I chose CONNECTION as my word of the year. The previous year I became a stay at home mom and found myself feeling super lonely and I wanted that to change. Each activity I chose in 2013 came back to this word: connection.

Would staying home in my yoga pants (again) help me feel more connected than getting out to the park and chit chatting to other stay at home moms? Would staying in town versus maybe running into terrible traffic be better than making a breakfast date with lifelong friends in the Bay Area.

You get the idea. I weighed my status quo against how I wanted to feel and made the effort to connect with friends and family.

I am not the first to suggest this idea of framing an experience as feeling: Rosie did it really well and even gives you a tutorial. Danielle did it too.

The whole point is this: you already have everything you need.

{Pema Chodren came up with that gem. Someone ought to get the tattoo.}

Consider this post to be your invitation to have a better new year – one without resolution.

If this sounds like an idea you can get behind and you’d like to join in there are two ways.

No New Year’s Resolutions Option #1

Join me on New Year’s Day for Restoration NOT Resolutions: a restorative yoga and guided writing workshop. We will spend the afternoon together deeply relaxing and rejuvenating with a long restorative yoga session before we diving into creating an intentional feeling for next year using a guided writing exercise.

I am bringing hot stones and dairy free cookies and tea for extra warmth and comfort.

No New Year’s Resolutions Option #2

If you live outside Northern California, you can join in from home by resolving to give up resolutions, do an at home yoga retreat and do some writing on your own.

Either way, I wish you a wonderful new year filled with the feelings you wish to cultivate in 2014.

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Mother’s Day Gift Guide for the Yoga Mama in Your Life

Posted on May 7, 2013 by Teacher Goes Back to School

So I’m a yoga mama and these are things and experiences that I would love for my family to share with me this Mother’s Day. Maybe something here strikes your fancy too and you can share this list with your family.

A home-cooked brunch with her best friends. We’ve started a Mother’s Day tradition which involves my husband making waffles with all the fixins for me and one of my best girls and our families at home instead of fighting Mom’s Day crowds. We round out the meal with fresh berries, juice and coffee/tea and have the luxury of no waiting and actually delicious food when we want it. {Don’t forget to clean the kitchen after!}

The gift of time…. at the studio. Why not treat your favorite yoga mama to a private session, a restorative yoga party with her friends, a new class card or a workshop with her favorite teacher?

{Be sure to include taking the kids to the park certificates with the studio time.}

The gift of books…and time to read them. Amazon or Powell’s gift card and if you need a list of good reads check out the link.

The gift of time….in nature. Why not plan a picnic and a half day get away to a quiet slice of nature for some family bonding time? Just remember this is about treating mama to a day, so please pack the sunscreen, cold drinks and a way to corral the little ones.

We love spending time out in the UC Davis Arboretum, out by the South Yuba River and by the water in the East Bay.

The gift of quiet….at home. My restorative home practice helps me keep up with my ridiculously active two-year old. I highly recommend these props to aid the relaxation.

The bible. I carry this book with me all the time. Helps with sequencing, props, pose ideas.

The bolster. A key prop for super relaxation. I love mine so much I sleep with it. I get no props for my love note about these props, so feel free to take my word they rock the relaxation.

The eye pillow. Love the weight, the sweet lavender smell and the peach skin feeling. I’ve recently starting using 3 during my practice {one for the eyes and one for each hand} – delicious.

The sandbag. What can I say? I love the feeling of grounding that comes from the weighted props.

What would you like to receive this Mother’s Day?

Image source: heart en route by rosmary on Flickr (cc)

Ten Things I Loved in April 2013

Posted on May 2, 2013 by Teacher Goes Back to School

For the last few months I have been doing these reflection posts after being inspired by Rosie’s. Taking time each month to reflect on the good things that happen each day/week/month has done wonders for my ability to actually stop and notice the good stuff.

Ten Things I Loved In April

Things I/We Did

1. Pixie! Good god, I love a dramatic before and after. Don’t you? My hair was getting so long and was constantly being pulled into a messy pony tail. Not exactly the look I was going for. Now I feel like I look like myself again. Weird, but true. If you are in need of a hair make over, my best girl Tari, is your gal. She is an artist.

2. Showed up for a friend. Have you ever thought your presence might not matter? I’m here to tell you it does. The look on my heartbroken friend’s face when I showed up after her brother’s funeral made the long drive worth it. I couldn’t not go, you know? Being there for friends sometimes means actually being there.

3. Spontaneous road/day trip to Lake Tahoe. Can you say beautiful? Oh my goodness, I was reminded how much pine trees and mountain air contribute to my happiness. Bonus being there with one of my besties who jumped right into the chase the toddler game.

4. Dramatically improved the quality of my sleep. My ridiculously expensive night guard from the dentist got fixed this month and I started wearing it consistently and I have been experiencing the deepest, most restful sleep possibly of my entire life as a result. Honestly, I thought they were full of it, but this is the real deal. My jaw feels great when I wake up and I’m so much better rested. Who knew?

5. Restorative yoga class, as in I took one. 75 delicious minutes of fully supported relaxation. Perfection.

Products and Services I Dug:

6. Tari at Parlour By The Park. My girl, Tari, always works magic with my hair. She can do the same for you. If you’re looking to update your look or completely change it up (maybe even cut it all off!), Tari can make you look better than you thought possible. Give her a call. She’s works some serious magic.

7. SwapAsana at It’s All Yoga. We swap clothes, shoes and accessories twice a year; once in April and again in October. I always score tons of cute stuff and other people tell me they love bringing my stuff home, so it’s a win/win. If you’re interested in coming to the next SwapAsana, be sure to follow It’s All Yoga on Facebook. And if you life outside of Sacramento, you can always host a swap of your own. It’s way less work than you’d think.

8. Cozi.com. I missed an eyebrow appointment and we had a parent double booking this month. Clearly, it was time we started using a family calendar. Cozi came recommended from Hollee at Good Enough is the New Perfect and Asha from Parenthacks – so we decided to try it. This free app is pretty much changing our lives. No more missed appointments, double booked parents or forgotten shopping lists.

In My Blog Reader

9. Thug Kitchen. A perfect blend of easy vegan cuisine and filthy language. I wish I would have thought of this! If you have ever spoken to me in the reals (and are not a child), you have heard an f-bomb of seven fall from my lips. What can I say? I swear like a limited vocabulary sailor. Dairy free fo life!

10. Ditch the Haters from Brittany and Tahn. So much wisdom and vulnerability to learn from here. So happy to hear not only did she turn down the date with the cute, mean guy, but told him why. Change your story, change your life indeed.

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So what are you loving lately? I’m always on the lookout for what is delicious in food, drink, fashion, and life. Leave me your favorites in the comments or write a post of your own and link back here.

Image Source: Meadow, 05/1972. by The U.S. National Archives on Flickr

How To Make It Through The Afternoon Without More Coffee or Trip to the Vending Machine

Posted on April 25, 2013 by Teacher Goes Back to School

Alternate post title: Turn Your Work Day Upside Down (In the Best Possible Way)

Do you often wonder how you are going to get through the rest of your workday? Or do you just get over yourself and order another coffee or pick up a sugar snack from the vending machine?

I have another way! It’s free and easy and will leave you feeling pretty dang refreshed.

I used to do it at recess or lunch break when I was teaching and it totally helped me not grab for the extra caffeine and sugar which would ultimately leave me with an energy slump soon after.

If you ever get a chance to take a live class with me, at some point I will give you a daily yoga challenge/prescription that will change your life should you choose to accept it.

15 minutes of Viparita Karani or Legs Up the Wall.

After taking a full 90 minute restorative class with me recently, Jeanne took that challenge back to her office.

I asked Jeanne about her office yoga experiment and here’s what she have to say about it.

How many people participate?

JH: 3-8 people, depending on the day/time. We meet at 10 am and 3 pm each day.

How long do you practice?

JH: We started with 5 minutes, now we are doing 10 minutes.

What’s the instruction?

JH: I show people how to get set up and they follow. I tell them to let it all go – notice if they are trying to hold themselves off of the floor. Remind them to breathe. There is often a lot of chatter, so I suggest that we do not talk. Sometimes this works, most times it does not.

What’s the tone of the time in legs up the wall?

JH: The tone in our office is pretty relaxed – we are perpetually busy, but we try to have fun doing it. So at 10 am, everyone is jacked on coffee and getting their morning underway, so the 10 am time is very nice to break up the morning crack-heads. The afternoon is more of a refresher, to get through the remaining time in the day.

How are people feeling before, during and after the legs up the wall party?

JH: As I mentioned, before our session, people are either cracked out (10 am) or in a Food coma/end of day lull (3 pm). But regardless, during the mood is SO relaxed and goofy.

Everyone begins by cracking jokes, laughing, sighing, and ultimately silence does come at the last few minutes.

After the session, everyone rolls onto their side in a fetal position for at least 10 seconds before they come up. I have told them to TAKE THEIR TIME coming up. Afterward everyone moves a bit slower and has a smile.

How has this changed the atmosphere in the office?

JH: The atmosphere has always been fun, but I think it’s created a different bond between certain people. We recently consolidated operations and had 6 people move from an office in Salinas to our office in Loomis. Combining forces has been great so far, and we have invited some of the new additions, and one did join (a male)! I think people feel more easy going and less apprehensive with each other, when they have a work-related issue- we can “out” ourselves on a mistake or an area of lacking knowledge, without feeling inferior. It’s more playful and “chill”.

What do you think, friends? Would you try yoga at work?

What If I Fall Asleep In Class? FAQ About Restorative Yoga – PART 1

Posted on March 19, 2013 by Teacher Goes Back to School

As many of you have noticed, I’m posting much more about restorative yoga here on the blog, mostly in an effort to explain what has helped improve my mental and physical health over the last few years. If it inspires you to take a restorative class or pick up a book or just take a break – hooray!

Some feedback I’ve gotten as a result has come in the form of questions, so today I offer you some answers to those you might be too embarrassed to ask.

Let’s start at the beginning.

What IS restorative yoga?

Restorative yoga classes are much different from regular classes. The biggest difference is that in restorative yoga we lie down with blankets, bolsters, blocks, straps, sandbags, over chairs and then we lie down some more.

In other words, probably the most difficult part of the class is making it there on time.

Once you’re there, we just lie down.

If you can easily get down on the floor and up again an hour or so later, we’re golden. We get comfy and let the props do the work.

Other people may have a more technical explanation, but I feel like lying down with the purpose of relaxing the body and brain is a good way to put it.

What if I fall asleep during class?

When was the last time you completely relaxed your body and didn’t fall asleep?

For most people, it’s been a while. Plus most of us are pretty tired.

So, what happens if you fall asleep during class?

Nothing.

Well, you may get a little nap in.

I’m not going to call attention to you or make you feel like a horrible person or even think badly of you. I’m honestly going to think that you are tired.

I bring this up during every class, especially with new people, because I know I’ve felt embarrassed when I’ve fallen asleep in class. I am pretty sure if you are falling asleep, it means you are tired and it’s a good thing you are there taking a break.

What if I snore?

It happens. Waking yourself up with a snore is usually how you know you were really asleep and not just spacing out thinking about other stuff. Again, this is a pretty good sign you are tired.

How do you know so much about this sleeping in yoga business?

It used to happen to me ALL.THE.TIME. Dude, sometimes I’d fall asleep in the 5 minute savasana at the end of a regular class. Apparently, I have a long history of being tired.

In fact, it still happens to me. Just the other day I was practicing some restorative poses (ok, one pose) at home and I *totally* fell asleep.

How do I know I really fell asleep and wasn’t just thinking about other stuff?

Because the church bells alarm woke me up. {#protip – set an alarm when you practice at home}

What if I toot ?

Same as snoring. It happens. And then we don’t worry about it because it doesn’t matter.

So we’re all lying around over bolsters and propped up with blankets and blocks and then what? What are we D-O-I-N-G?

The short answer is we are doing nothing other than taking a little break from the constant go go go.

The longer answer is making your body comfortable enough for muscles to be able to really let go and relax and rest. During class I try to keep my talking to a minimum so you have a chance to experience physical relaxation and quiet at the same time.

We don’t get to do that every much in our modern constantly connected world. It can sometimes feel like a mini vacation.

So, do you have anything you’d like to know about restorative yoga?

Free Restorative Yoga for Sacramento Area School Teachers to Celebrate National Teacher Appreciation Week

Posted on March 14, 2013 by Teacher Goes Back to School

National Teacher Appreciation Week is coming up – May 6-10th and to show my gratitude to my fellow educators, I’m offering a FREE restorative yoga class at It’s All Yoga.

Why?

Because I know how hard teachers work and I feel like they deserve a little mini vacation during the school year. I’d like to share a little rest and relaxation with my colleagues and friends. Plus I’d like them to indulge in a little self-care.

If you are a school teacher in the Sacramento area – you are invited!

This class is limited to 16 lucky teachers and will fill up. If you would like to reserve a place, please register online and click the workshops tab.

Want to learn more about restorative yoga? Try here.

Still have questions? Contact me – Tami – tgbtsblog AT gmail Dot com.

How will you celebrate Teacher Appreciation Week?

15 Minute Mini Vacation

Posted on March 12, 2013 by Teacher Goes Back to School

Friends, how about that Daylight Saving Time? I don’t know about you, but our house is full of what would seem to be hungover people. It is not pretty.

Yesterday was National Napping Day and I celebrated with a 15 minute mini vacation because I was simply too tired/wired to really nap and sometimes there just isn’t enough time or energy to do a whole yoga practice.

Are you in?

15 Minute Mini Vacation

You will need:

15 minutes alone

three pillows or rolled towels or bolster plus two blocks

this Tara Brach podcast and something to listen to it on

Do this:

Set yourself up in reclined cobbler’s pose – a pillow under spine/head, soles of feet together, knees splayed out resting on pillows or towels.

Here’s a picture:

Listen to the podcast.

Breathe.

Ta da! A 15 minute mini vacation.

I feel much better now. Don’t you?

If you’d like an entire restorative practice and are in Sacramento, come on by It’s All Yoga at 7:15 tonight.

Image 1: pinterest

Image 2: VanderbiltHealth.com

Savasana: A Love Story

Posted on February 26, 2013 by Teacher Goes Back to School

A couple of weeks ago I had the opportunity to talk to some Yoga Basics students about coming to my classes. Here’s what I told them.

Savasana: A Love Story

During the first year or so of going to yoga classes around town, I fell in love. That overwhelming feeling of I-just-can’t-get-enough kind of love. An obsession, really.

At the beginning, I didn’t know its name. I called it “that lying down part at the end”. My secret wish was that each class I took would end with “that lying down part”.

I fell in love with Savasana.

What’s to love?

I loved that feeling of my body letting go of tension, releasing the urge to work, and falling into relaxation and rest at the end of class. Even if we only were there for a few minutes, that was the part I liked the most. I felt its power of rest like nothing I’d ever experienced, except maybe for an actual nap.

After each class, my mind felt calmer, my body relaxed and for a brief time, I felt peaceful.

For a super Type-A, pitta-deranged, smart Alec with amazing perfectionist tendencies, peaceful was something I’d never felt before.

And I liked it.

So I kept going back, week after week, hoping that we would end with “that lying down part”.

It surprises me now – a decade plus past my first class – that not one time, in any class I took that first year, did any teacher mention that every class ends with “that lying down part”.

Imagine my delight when I finally asked someone and they explained that EVERY yoga class ends that way!

To this day I love Savasana.

In fact, I’ve dedicated my yoga teaching to the lying down part! We pretty much do that the whole time in my classes. And while, yes, it can be hard to do – it is worth it.

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Interested in starting a love affair with “that lying down part”? Check out my class schedule and come rest with me.

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What yoga pose would you write a love story about?

Photo credit: Robert Bejil Photography on Flickr (cc)

That Time I Knew I Was Going To The Nervous Hospital: AKA My First Restorative Yoga Class

Posted on February 19, 2013 by Teacher Goes Back to School

A person who recently took a restorative yoga class with me told the owner of the studio where I work that my class was hard.

Like, really hard.

Surprisingly hard.

When she asked why, the response she got may surprise you.

It was the quiet.

The quiet was the hard part.

The doing nothing while laying down with nothing to do was the hard part.

I was taken aback for a minute when she told me and then I remembered my first restorative yoga class.

Picture this: My body was supported in legs up the wall (just like the picture above), I was carefully covered with a soft, clean smelling blanket, my eye pillow rested over my eyes and then BAM!

No joke, within five minutes I truly believed I was going to have to live in the nervous hospital. I was clearly insane. The voices in my head got louder and louder the longer I stayed still. I kept wondering when the men in the padded van were going to come wrap my clearly crazy self up in a straight jacket and take me out of there.

My mind wouldn’t quit.

The deep dark hidden secrets I successfully avoided by staying busy had finally caught up to me when my body got quiet.

Basically, my mind kicked my ass for an hour and a half while I laid there in the quiet waiting for the padded room dudes to come get me.

Needless to say, It was quite a workout.

So I get it.

The quiet IS the hard part.

Sometimes I forget that laying down quietly with your body fully supported can be difficult.

I get it.

It clearly happens to us all.

I also get that sometimes we need to challenge ourselves to do hard things that are good for us.

Recently the New York Times published an article about how if you Relax! You’ll Be More Productive that has been widely across social media. I share it here with you because it perfectly illustrates my point about how lying down often, taking naps, taking vacations and breaks from your online world are hard, but totally worthwhile.

This gist of the article is exactly what I’ve said in my classes for years:

The less you do sometimes directly relates to how much more you can do other times.

So this, friends, is my invitation to you. Tuesday nights (and the first Sunday of each month) I teach how to live in the quiet. A nice supportive place to make friends with your inner critics.

Join me? It’s All Yoga in Sacramento, CA. Public and classes are available.

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Have you ever tried restorative yoga? Do you have a regular practice? What’s your experience?

A Resolution for Self-Acceptance

Posted on January 8, 2013 by Teacher Goes Back to School

In preparation for planning my yoga classes for the month of January, I settled in on the notion of resolutions or the need for change. I, myself, have made countless promises to myself to finally get it right this year.

Each New Year, I promise myself and set out to to become the new and improved version of me, one with no more of those pesky flaws I tend to worry about when no one else is paying attention. I suspect they may be too busy running themselves into the ground to worry about me.

As most of us have made resolutions each year and wholeheartedly and with great enthusiasm pursued our freshly flossed teeth, countless miles on the running trail and ingesting everything green in the grocery store, only to burn ourselves out by February and return to our previous state of unflossed teeth, couch/channel surfing and emotionally eating comfort foods because we have once again failed to change ourselves for the “better”.

What if we decided to do it differently this year?

What if we resolved to spend all our enthusiastic January energy into accepting ourselves for how we are, flaws and all?

What would life feel like in February?

In Beautiful You: A Daily Guide to Radical Self-Acceptance, author Rosie Molinary, challenges readers to Accept Your Imperfections and to “give up the perfection facade and just be who you are.”

This, my friends, is my challenge to you this month. And by you, I mean me.

Can we just practice letting things be as they are and learn to finally accept who we really are?

What are your thoughts or resolutions and self-acceptance? I would love to connect, so please let me a comment.

Also, if you’d like to practice letting things be, I am teaching restorative yoga at It’s All Yoga on Sunday afternoons from 4:30-5:45.

Image source: pinterest

How I Overcame the Holiday Humbug In 7 Steps

Posted on December 27, 2012 by Teacher Goes Back to School

image source: we heart it

I have a long history of hating the holidays. All of them, but especially the ones the last six weeks of the year.

Yes, even as a kid.

Maybe it was the high expectations for fun or the knowing one side of your family was disappointed because you were with the other or the shuttling from place to place to place…

In any case, the holidays used to fill me with dread and a heavier dose of SAD than the average gal.

That is until recently.

Three years ago, I signed up for a Yoga for Holiday Stress workshop at It’s All Yoga with my good friend, Madeleine. I thought if nothing else, I will have a nice day of yoga with one of my favorite teachers, but what I ended up with was nothing short of revolutionary.

The best take away from Madeleine’s workshop: if the holidays get you down, find new traditions that make your heart sing.

New Holiday Traditions Maybe You’d Like to Try:

1. Take a yearly workshop in December – mine is yoga, but maybe yours is cooking, crafting or reading. Do something fun for yourself either with a friend or on your own. You may even make new friends there.

When will you find the time in an already stuffed full calendar you ask? I started saying no to things that weren’t working for me any longer (or never had and I had been doing them because of tradition or other people’s expectations). Once I started saying no, I was able to find time to do activities that made me happy.

Was it uncomfortable at first? Oh, yes! Disappointing people isn’t my strong suit, however, the trade off ended up being worth it.

2. Listen to holiday music that doesn’t make you cringe – mine is the Do They Know It’s Christmas (best.song.ever) station on Pandora. They played lots of Wham’s Last Christmas and Bruce Springsteen and Bing Crosby and Elvis. Even the Waitresses made the cut. Now when little Ruby hears Christmas music she pumps her little fist in the air and dances along.

As cute as you might expect.

3. Make a different kind of tree each year – seems like a lot of work I know, but knowing my little monkey will climb anything and every thing the idea of putting a tree in my house just seemed completely nuts. Plus I’m less into the 3D tree than most. Don’t get me wrong, I like looking at them a lot – in public places and at your house…. kinda like how I love other people’s dogs.

4. Saying no to shopping – what???? I know. But hear me out.We have a really small house and we’re trying to keep the clutter monster from eating us alive, so not bringing more gear into the house ourselves helps toward that end.

The Hubs and the Girl’s birthdays are in December so those two are presented up right before Christmas. We usually make a present of some sort of the grandparents (which requires us to get our act together way before December) and we decided years ago to forgo presents for each other so we can have less stress and get better birthday gifts. We see it as a win, win. Plus our girl is tiny right now and doesn’t really get the present thing, so…. we’ll check in later on this business. But just know, for now, it totally works for us.

5. Saying yes to experiences – the zoo on Christmas Eve morning, White Christmas on the big screen, walking around midtown looking at Christmas lights. I’m hoping to add seeing the Nutcracker and ice skating once little girl is a bigger girl. I figure we are saving lots of time cutting out baking, shopping, and wrapping, so we might as well have fun.

6. Healthy eating and walking daily – this one is new this year and I feel so much better because of it. Every morning this month I’ve been drinking warm lemon water as soon as I get up (before !) and drinking either a green smoothie or vegetable soup to start the day with lots of vitamins and fiber. What a huge difference this has made! I don’t know about you, but when I start my day in a healthful/intentional way, that’s usually how my day goes. I think I’ll keep it up after the holidays.

7. Stay mindful. Or at least keep coming back to the moment. This is a good practice all year long. Most moments are pretty darn good, if I’m leaving the past and future where they belong. A mindful practice can look like a formal meditation sit, but usually looks more like a nature walk in the early morning or washing dishes for the thousandth time.

Tell me about the holiday traditions and winter activities that you love. I’m always interested in adding new fun winter activities to our calendar.

Naps Are For Smarties

Posted on December 6, 2012 by Teacher Goes Back to School

You must sleep sometime between lunch and dinner, and no halfway measure. Take off your clothes and get into bed. That’s what I always do. Don’t think you will be doing less work, because you sleep during the day. That’s a foolish notion held by people who have no imagination. You will be able to accomplish more. You get two days in one – well, at least one and a half, I’m sure. When the war started, I had to sleep during the day because that was the only way I could cope with my responsibilities. — Winston Churchill

(Or you could always come take a restorative yoga class with me at It’s All Yoga and receive all the benefits of a nap – and more! – without actually falling asleep).

What’s your take on naps? Pro or anti? What are your napping best practices?

Ten Things I Loved In November

Posted on December 3, 2012 by Teacher Goes Back to School

Taking time each month to reflect on the good stuff has done wonders for my ability to actually stop and notice the good stuff. I’m truly thankful for Rosie’s inspiration.

Ten Things I Loved In November

Things I/We Did

1. Voted. Since the election is over, we can now start answering our phone again. Yes, we still have a land line and we are the only living humans without caller ID, so you understand why this is so exciting. I’m also really happy with the outcome of the election and feel pretty damn good about the people in my Facebook feed. Hardly a reason to defriend anyone.

2. Draped over a bolster for hours at a time at the One Day Emotional Restoration Retreat with Michelle at It’s All Yoga. Laying down for a couple hours, without sleeping, fully supported by props? Totally underrated. People, get yourselves to a restorative yoga class STAT!

3. FairyTale Town – Built in the 50’s, the play areas are metal and pointy and not at all what I expected. I think I liked it more than the kid, so we’ll definitely be going back.

4. Embraced the leaves changing.

5. Visited the redwoods in our backyard at the UC Davis Arboretum. Holy moly tree huggers! These redwoods ground me in a way I never thought possible or at least thought was reserved only for the ocean. I’m glad I’ve decided to embrace nature instead of bourbon.

6. Introduced Ruby to the chickens who roam free in Fair Oaks. To be honest, I just really needed a change of playground scenery and deciding to visit the chickens was a pretty easy choice. A 20 minute drive from home and some serious laughs. Little girl was perplexed by their very existence. It cracked me up because a lot of the chickens were taller than her.

7. Celebrated Thanksgiving on Wednesday instead of Thursday. Dude, talk about taking the pressure off. I highly recommend it for the holiday avoidant.

On The Plate

8. Mandarin pineapple smoothie {3 seedless mandarins, a bunch of frozen pineapple chunks and a container or plain soy yogurt in the blender with a touch of honey.}

9. Polenta with marinara, olives, spinach, artichoke hearts and Daiya.

On The Bookshelf

10. Daring Greatly by Brene Brown

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My friend, Rosie Molinary, made a list and I loved hers so much I stole her idea. Now I’ve been inspired to pause and notice the good stuff each month.

How {and why} to Hold A Clothing Swap

Posted on October 12, 2012 by Teacher Goes Back to School

For the past few years, I’ve been involved with organizing a women’s clothing swap twice a year at It’s All Yoga, the yoga studio where I teach, and recently I’ve been asked to explain how and why we do it.

What Is A Clothing Swap?

It’s a get together with friends, clients, students with the purpose of trading gently used items (clothes, shoes and accessories) with others.

Wardrobes are remade and friendships begin with chatting over tables while in search of that perfect new-to-you outfit. I have connected with friends and students while building a new seasonable wardrobe.

Why Hold A Clothing Swap:

1. It’s fun.

2. It’s an environmentally and budget friendly way to build a new wardrobe for yourself while helping someone else build theirs.

3. The clothes and shoes that mock you from the closet because they were expensive, but just not quite right, usually can find a new home with someone you know, thus making everyone happy.

4. We raise a bunch of funds for a local charity and donate all the unclaimed items for them to sell in their shop.

5. We get to finally talk to the lovely people on the mats next to ours! Teachers and students interacting with each other in a super friendly environment is a great way to help everyone feel like they belong to the IAY community.

6. Friends bring friends and we usually leave SwapAsana with new to us clothes and connections with people we wouldn’t have otherwise made.

How To Hold A Clothing Swap:

My friend Amy hosted a swap party at her house this summer with a couple of girlfriends and wrote a post about it. I totally scored in the sweater and dress department and got to taste Joy The Baker’s famous Simple Vegan Chocolate Cake. All in all, a great night!

In my research I also found this post and this comprehensive guide.

At It’s All Yoga’s SwapAsana, we put half of the goods on tables at the beginning and take a break midway. We use the free-for-all method and most people take what looks best and leave the rest. There is one group of swappers who try things on together and decide who brings the item home based on who it most flatters. Team work at its finest!

If you are interested in hosting a swap party, I definitely recommend going to someone else’s party first. I did and fell in love! Thanks, Stitch Swap!

It’s All Yoga’s bi-annual SwapAsana is this Sunday, October 14th at the studio in Midtown Sacramento. Feel free to come by!

Have you ever hosted/attended a swap? What was your experience?

Image 1 source

All Together Now….A Long, Steady Exhale

Posted on October 8, 2012 by Teacher Goes Back to School

{via}

Michelle wrote an excellent piece about breathing called Epidemic Inhale. Please go read it.

No, really.

Go.

Read.

It.

Ok, while you were there did you follow her directions for a long, slow, steady exhale?

Feels good, doesn’t it?

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This is what yoga is for me now: one giant exhale.

A time and a place to just LET.IT.BE.

Reminders to pause, yawn, and be conscious of my breathing and how my body feels.

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It hasn’t always been this way.

I’m pretty sure most people are thinking I’m making funny shapes with my body when I’m “at yoga” and for a long time that is exactly what I did. The more difficult the class, the better.

I was ‘doing’ yoga, damnit.

But now, I’m focusing on the not doing. Letting things go. Asking myself what my body really needs in this moment.

More often than not, my body is craving rest.

And exhaling.

As a culture we spend so much going, going, going. Always pushing forward and racing from one project, meeting, soccer game to the next. I am totally do this too. Even as I sit here with seven open tabs on my computer – including three email accounts, Twitter and Facebook.

So I rest.

You can too.

Ready?

All together now:

A long, steady exhale.

Ten Things I Loved In September

Posted on October 1, 2012 by Teacher Goes Back to School

My friend, Rosie Molinary, made a list and I loved hers so much I stole her idea. Now I’ve been inspired to pause and notice the good stuff each month.

Ten Things I Loved In September

Things I/We Did

1. Old 97’s Too Far To Care Tour

My favorite band playing my favorite album start to finish in one of my favorite cities in the world? YES, please!

Seriously, one of the best shows of my life.

Imagine orange cowboy boots, Maker’s Mark up, and very, very loud singing along. Oh and the in-between-song hopping up and down in anticipation of the NEXT.FAVORITE.SONG!

Old97s know how to take care of their fans. For years, my girlfriends have talked about how “wouldn’t it be great if the 97s played TFTC at a show? Like, the whole thing?”

True story.

Dreams do come true.

-Thanks to fellow superfan/photographer, Lori Hillhouse of I’ll Show You My Four Leaf Clover, for the photo.

2. I started teaching a WEEKLY restorative class at It’s All Yoga – Tuesdays, 7:15-8:30.

You should come. It’ll be fun.

Seriously, even if you aren’t in Sacramento or haven’t ever tried restorative yoga, you can do this pose (Viparita Karani or Legs-Up-The-Wall) for ten minutes and you will feel so much better than you do right now.

Check here for potential health considerations.

3. I went to the movies! In the theater! Again! This time with a friend!

4. We went to a swimming pool party at our friends new house. So happy to have even more friends close by.

5. I taught a class for Sacramento Free Day of Yoga. So awesome to meet so many new people. Labor Day Monday – get it on your calendar now for next year.

On The Plate

6. Fat Face strawberry coconut popsicle.

7. Sweet potato black bean stew.

September, in a nutshell – too hot not to eat frozen treats, but the calendar says fall and so we eat fall food.

Products (and Services) I Love

8. Evernote. It is changing my life by letting me organized in one place.

9. Pinterest. Meal planning just got ridiculously easy by dropping pins in my Evernote file.

10. Emailing with my doctor. So efficient!

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Awesome Yoga Happenings In Sacramento and Elsewhere

Posted on July 25, 2012 by Teacher Goes Back to School

Labor Day weekend. You are all invited. There is a good chance I’ll be teaching and I am totally going to class too. Join me?

Be sure to “like” Sacramento Free Day of Yoga on Facebook to get all the details.

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I wish I had a dime for every time someone asked about a book club. And don’t get me started on the scheduling!

Meredith from the Pondering Yogini has the answer: Online Yoga Book Club!

Join me?

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I know this isn’t happening until October, but I’ve already signed up. Anna is such an inspiration to me and I am thrilled to have a chance to practice with her.

Please join me and sign up today.

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Tell me about the awesome yoga happenings/events in your life.

Mother’s Day Gift Guide for the Yoga Momma

Posted on May 6, 2012 by Teacher Goes Back to School

Mother’s Day in the United States is Sunday, May 13th and I’m so excited because it is my first.

It’s recently come to my attention, thanks to Twitter, that Mother’s Day gifts need not be heart-shaped jewelry or flowers. Not that there’s anything wrong with those gifts (if you like those sorts of things), but not all mommas are into them.

So if you have a yoga momma in your life or if are a yoga momma yourself, here are some Mother’s Day gift ideas.

Photo credit: Vanessa Vitchit-Vadakan

Idea#1 – A Yoga Workshop

If I were to pick a workshop, I’d choose Mary Paffard’s Circles, Cycles and Spirals: Yoga and Ayerveda for Women’s Health. It’s being co-taught by Mary and her daughter, Cyd on Sunday, June 3rd.

If you haven’t had the pleasure of taking a workshop with Mary, I highly recommend it. She’s wickedly, yet understatedly funny, infinitely knowledgable and is a huge proponent of rest. Clearly a teacher after my heart. Plus she has a British accent!

Idea #2 – A One Day Yoga Retreat

One of my 43 Before 43 was to attend a yoga retreat. I’ve already been to two in the last six months. I’m telling you, this is the absolute best spa day ever. Way better than actually going to a spa.

Michelle’s retreat (July 22nd) includes restorative yoga poses, journaling, silence, a delicious vegetarian lunch and a whole lot of heartwarming community. I couldn’t recommend it higher. Simply the best way to spend a day.

Idea #3 – A Private Yoga Session

Have you ever wanted to get pointers on a pose that just isn’t quite working for you? Do you have an injury or are you recuperating from an illness? Have you ever wanted the teacher in a regular class to focus on a particular area of the body?

Those are some of the reasons to have a private session with a favorite yoga teacher.

Idea #4 – At Home Yoga Practice with MY favorite teacher

Sometimes life gets in the way of going somewhere else to practice. Wouldn’t it be nice to have what you needed to get on your mat at home?

Not sure where to start?

My favorite teacher, Michelle, has some videos for what ails you.

Work on your computer too much? Try this heart openers class

Feeling scattered and like your feet aren’t quite touching the ground? Try this grounding class.

Idea #5 – Yoga Props for Restorative Yoga at Home

I’m not going to lie, these props make me a happy, happy momma.

Click on the image for purchase information.

This list turns out to be MY real Mother’s Day wish list. Obviously not everyone is in Sacramento and able to come to workshops at It’s All Yoga, but there are studios close to where you live that your yoga momma might want a gift from.

Happy Mother’s Day!

What’s on your wish list?

What I’m Excited About: Sacramento Edition

Posted on April 12, 2012 by Teacher Goes Back to School

So many good things going on locally that I feel the need to share.

My friends Amanda from Urban Almanac and Christine from Stinky Buddha have started a mindful meditation/discussion group. The first meeting is tonight.

It’s All Yoga is having Spring Swap Asana on Saturday, April 21 – at the studio. Women’s gently used, still in style, clothes, shoes and accessories.

Check out the Facebook invite and bring your friends.

Play and Stay and Baby and Me Rhyme Time at the Robbie Waters Branch of the Sacramento Public Library is totally worth the drive to the Pocket from Midtown.

Tuesday and Thursdays – Open play time starts at 10:15 and goes to 11.

11-11:20 or so is story time and if your kid doesn’t nap until later the toys come back out until noon.

It’s completely FREE and always filled with delightful tiny people and their caregivers.

What are you excited about?

A Challenge: Claim Your Care and A Wellness Prescription

Posted on December 1, 2011 by Teacher Goes Back to School

I’ve always had trouble with the holidays. Even as a child, I wasn’t that enthusiastic about them. Yes, I liked the presents part and some of the traditions and routines, but given I am such a creature of comfort and regularity, they tended to take their toll on me.

The rich food made it hard to sleep.

All the people made it hard to sleep.

Are you noticing a theme here?

Generally the loss of routine care got lost in the excitement.

As an adult, I’ve tended to be quite ill during the holidays. Colds, flu, respiratory infections.

Too much stress?

Too much food?

Not enough self-care?

I’m not quite sure of the answer, but I’ve made changes the last couple years to make the month of December more enjoyable {or at least more tolerable}.

This year, I will live with intention to truly take care of myself.

Starting in December, I’m following Rosie’s lead and making myself a wellness prescription and claiming my care.

Specifically I will:

Attend every session of Madeleine’s Yoga for Holiday Stress – translation: yoga class FOUR times in December!

First thing in the morning, a walk with Ruby – at least 30 minutes

Using Madeleine’s Manuel as a guide, I’ll consult my book of me when I’m out of sorts and try to solve my problem.

Back to the weight room twice a week – 20 minutes is all I need.

Soak, steam, sauna at least once a week – the Church of Quiet awaits.

Water, Emergen-C, multivitamin and vitamin D daily.

Listen to music – such a pleasure in my life and yet I need a reminder to do this.

Connect with my spouse – even if for just a 5 minute hug {Do you do this? If not, try it}.

A fruit and a veggie at every meal – remembering if I’m not hungry enough for an apple, I’m not really that hungry.

Minimize processed foods.

Keeping dairy out of my body – that means no cookies, no cake, no desserts unless they are vegan. {ps – I’m not saying you, dear reader, must say dairy-free, I must}.

Reading for pleasure – from a book or magazine – every day.

Schedule a massage {or two} before the end of the year.

Sleeping at least 7 hours at night – even if that means missing a turn or two in Words With Friends and going to sleep before 10.

Being with friends – in person, if possible – seriously, if we don’t have a date already let’s get something scheduled STAT.

What would be on your prescription for wellness? How would you claim your care?

Attitude of Gratitude Re-Cap

Posted on November 30, 2011 by Teacher Goes Back to School

Day 1 – thankful for Ruby and adoption for making us a family.

Day 2 – thankful for Jed – best husband and father.

Day 3 – thankful for sometimes waking up before the baby.

Day 4 – thankful for books. I can’t remember a time when I didn’t read and watching Ruby play with hers is the best gift.

Day 5 – thankful for healthcare coverage for my entire family and a clean bill of health for all.

Day 6 – thankful for sweater dresses and boot socks.

Day 7 – so thankful for my It’s All Yoga family.

Day 8 – thankful for generous friends.

Day 9 – thankful for a union job and parental leave so we can be at home to bond with our baby without worrying about our jobs.

Day 10 – thankful for massage.

Day 11 – thankful for the people in the armed services and their dedicated service to this country.

Day 12 – thankful for social media because it keeps me in touch with the outside world.

Day 13 – thankful for year round farmer’s markets.

Day 14 – thankful for long, hot baths after the baby goes to sleep.

Day 15 – thankful for music that inspires me to sing out loud.

Day 16 – thankful for the restorative powers of showers.

Day 17 – thankful for uninterrupted sleep in a way I never dreamed possible.

Day 18 – thankful for daily account summaries from my bank which remind me I’m not completely broke.

Day 19 – thankful for warm cozy blankets for naps on cool days.

Day 20 – thankful for central heat (and air).

Day 21 – thankful for early morning walks with lovely friends.

Day 22 – thankful for all the blogs I read and the Google Reader to keep them organized.

Day 23 – thankful for my yoga props: bolster, eye bag, strap, blankets, mat.

Day 24 – thankful for Ruby’s birth family. Our family wouldn’t be complete without their generosity.

Day 25 – thankful for the middle path.

Day 26 – thankful for whole days with nothing planned.

Day 27 – thankful for free shipping.

Day 28 – thankful for our house cleaning fairies.

Day 29 – thankful for YOU, my readers.

Day 30 – thankful for It’s All Yoga for the Attitude of Gratitude inspiration.

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A special thank you to Amy Shearn over at The Oprah Life Life blog for the Attitude of Gratitude post.

Want to see where it all started?

What are you thankful for?

Fall Swap Asana!

Posted on November 8, 2011 by Teacher Goes Back to School

Women of Sacramento – Swap Asana {It’s All Yoga’s twice yearly clothing swap} is THIS SATURDAY!

Who: You, me, other awesome women looking for new-to-us wardrobe pieces

Admission: $5 and 1 piece of clothing gets you in. Take home all you like. Donations and unclaimed items go to WEAVE.

What: Clothing swap – gently used women’s clothes, shoes, accessories

When: Saturday, November 12th 2-4pm

Where: It’s All Yoga – 21st and X Streets – Sacramento, CA

Will you be there? EVERY size will be represented, so come on out.

Today We Rest

Posted on November 6, 2011 by Teacher Goes Back to School

The Nap Taker

by Shel Silverstein

No – I did not take a nap –
The nap – took – me
off the bed and out the window
far beyond the sea,
to a land where sleepy heads
read only comic books
and lock their naps in iron safes
so that they can’t get took.

And soon as I came to that land,
I also came to grief.
The people pointed at me, shouting,
“Where’s the nap, you thief?”
They took me to the courthouse.
The judge put on his cap.
He said, “My child, you are on trial
for taking someone’s nap.

“Yes, all you selfish children,
you think just of yourselves
and don’t care if the nap you take
belongs to someone else.
It happens that the nap you took
without a thought or care
belongs to Bonnie Bowlingbrook,
who’s sittin’ cryin’ there.

“She hasn’t slept in quite some time –
just see her eyelids flap.
She’s tired drowsy – cranky too,
’cause guess who took her nap?”
The jury cried, “You’re guilty, yes,
you’re guilty as can be.
But just return the nap you took
And we might set you free.”

“I did not take that nap,” I cried,
“I give my solemn vow,
and if I took it by mistake
I do not have it now.”
“Oh fiddle-fudge,” cried out the judge,
your record looks quite sour.
Last night I see you stole a kiss,
Last week you took a shower,

“You beat your eggs, you’ve whipped your cream,
at work you punched the clock,
You’ve even killed an hour or two,
we’ve heard you darn your socks.
We know you shot a basketball,
you’ve stolen second base,
and we can see you’re guilty
from the sleep that’s on your face.

“Go lie down on your blanket now
and cry your guilty tears.
I sentence you to one long nap
for ninety million years.
And when the other children see
this nap that never ends,
no child will ever dare to take
somebody’s nap again.”

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Today we rest. I’ll be at It’s All Yoga, but feel free to join me in spirit while you are at home.

Also, if you’d like to come try a class during November, send me a message or leave me a comment and I’ll get you a card.

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How are you resting today?

Free Yoga In Sacramento During November

Posted on November 4, 2011 by Teacher Goes Back to School

Interested?

All you have to do is ask me for a complimentary class card *** and promise to USE IT during November 2011. It is good for any class at It’s All Yoga, not just mine.

Why am I doing this?

A) Free yoga is good for everyone.

B) The teacher with the most new people coming in to the studio with their cards wins a massage with Kate Sullivan at Anatomy of Massage.

Win, win!

*** – cards are for new people only (or people who haven’t been to the studio in a year or more)

Sorry for those friends and students who already go to the studio. I’ll come up with some other giveaway or contest later.

Promise.

Attitude of Gratitude

Posted on November 3, 2011 by Teacher Goes Back to School

On Tuesday It’s All Yoga posted on Facebook:

For the month of November, we’re launching an Attitude of Gratitude campaign. In the spirit of Thanksgiving, you’re invited to dedicate one Facebook update per week to write what you’re thankful for.

We’ll go first: “We’re thankful for the beautiful ginkgo trees in front of the studio whose butterfly leaves will turn their signature golden yellow in just a couple of weeks. (It’s All Yoga Attitude of Gratitude)”

What do you say, will you join us in cultivating an Attitude of Gratitude? Be sure to tag It’s All Yoga in your posts so we can “hear” you. :)

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Well, I misread that as sharing what you are thankful for EVERY DAY. I guess the Twitter #30DaysofThankfulness hashtag seeped into my brain and now I’m in.

Ever since reading Gretchen Rubin’s Happiness Project {3 times!} I’ve kept a one sentence journal. While I don’t write in it every day, when I do go back and reread it I am once again filled with gratitude.

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At the end of the month I think I’ll compile my list and publish as one post. For now, I’m posting daily on Twitter and on Facebook.

Want to join me? Just post to Facebook or Twitter and be sure to tag me.

Happy November!

At Home Yoga Retreat {and Mini Restorative Yoga Class}

Posted on November 2, 2011 by Teacher Goes Back to School

This coming Sunday, November 6th, instead of teaching my regular Sunday Snooze restorative class at It’s All Yoga, I am lucky enough to be able to participate in the Emotional Rescue Retreat with Michelle from Love Wasting Time. {Don’t worry regular Snoozers, I’ll be back in the first Sunday of December}.

Check this out.

The purpose of the retreat is to:

• restore
• be pampered
• be in silence
• slow down, tune in, and align with your higher purpose
• reflect on the upcoming holiday season
• give yourself permission to take a day, just for you

A day of restorative postures, journaling, breath-work, discussion, meditation, an organic lunch and the support of a circle of women. Held in the sanctuary of the It’s All Yoga studio.

Sounds good, huh?

Want to join me in this day of retreating in the comfort of your own home?

What you’ll need:

45 to 90 minutes {or whatever you can do}

a quiet spot where you can be alone or with other retreaters

comfy, warm yoga clothes

yoga mat

pillows

blankets

eye pillow or dark scarf

ear plugs

blocks, bolster and straps if you have them {no biggie if you don’t}

quiet alarm

Or if you find this list to be too much, just yourself and a way to keep time.

To begin:

Turn off your phone, unplug your computer and shut off the TV.

Bring mat and all your props with you – including your quiet alarm.

Lie down in Constructive rest – flat on your back with knees bent and feet flat on the floor hip distance. Knees can be hip width or rest toward each other – whatever feels comfortable for your body. Hands can rest where they are comfortable.

Stay here and breathe normally 10 minutes.

When your alarm sounds, bring your knees to chest and gently rock side to side.

Find your favorite savasana (corpse) position using all the props you’d like. Some suggestions: knees over a bolster or pillow and covered up with a blanket, legs up the wall, a bolster running the length of your spine and soles of feet together with pillows/rolled blankets under the knees for support.

The idea is to make yourself as comfortable as possible so you can just relax. {For more information on restorative yoga}

Stay here and breathe normally for 30 minutes.

Yep, 30 minutes.

What if you fall asleep? You are probably tired.

What if your to-do list is suddenly in the fore front of your mind and you feel as if you must get up NOW? Let it go and know it will wait for you.

What if your mind jumps from topic to topic to topic? Just notice the breath coming in and out of your body and try to watch your mind instead of hanging on to each story.

When will the 30 minutes be over? In 30 minutes.

When your alarm sounds, gently awaken your body. Wiggle fingers and toes, slowly roll ankles and wrists, stretch arms over head and catch a deeper breath and maybe a yawn.

Wake yourself as if you’re sleeping in a really nice hotel and you have absolutely nothing to do.

Roll to the side – and rest – before you use your arms to push yourself to a comfortable seat on the floor.

Write about your experience while drinking a warm cup of your favorite tea and enjoying a healthy lunch.

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Have you ever taken a day for restoration? How did it go? Please share your tips, fears and thoughts.

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If you enjoyed this post, get email updates (it’s FREE).

FREE Restorative Yoga – TODAY at 4:30

Posted on July 29, 2011 by Teacher Goes Back to School

Dear Sacramento Friends,

Surprise!

I’m teaching a bonus yoga nap class today at It’s All Yoga and you are all invited!

It starts at 4:30 and goes until 5:30. Coming to the studio a few minutes early to get set up would be lovely.

No yoga experience needed.

Not sure what I’m talking about when I say “yoga nap“? Click the link to find out all about it.

Leave work early and come on by.

You’ll probably want to sign up online to make sure to reserve your spot.

See you soon!

Love,

The Teacher

This Is My Happiness: On the Yoga Mat – My Interview with Jenna Francisco Part 2

Posted on June 1, 2011 by Teacher Goes Back to School

Teachers.

Don’t you just love them?

I know I do.

There are those that inspire me and those that make me laugh. Some help me solve problems in my classroom and others that help me solve problems in my life.

I’d like to introduce you to some of my favorite teachers here.

Teachers in studios, classrooms and in the world at large. These are the folks you will see featured in my new series of interviews here at Teacher Goes Back to School.

I hope you enjoy these teachers as much as I do!

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Have you met Jenna yet? She’s May’s Featured Teacher, professor, blogger and momma.

Celebrate National Library Week! Books I Love: Tales from the Yoga Studio {A Giveaway!}

Posted on April 10, 2011 by Teacher Goes Back to School

It’s National Library Week and as part of that I’ve committed to sharing my favorite book, album and movie titles with my readers this week.

What a better way to start off the week than with a giveaway?

{Now you will have a chance to WIN THIS BOOK!}

{click the book to read about the book and more importantly to learn more about the author}

Title: Tales from the Yoga Studio

Author: Rain Mitchell

Genre: Novel

Synopsis: A low-key local yoga teacher with a special gift for reaching people is targeted as the “Next Big Thing” by a high-powered company.

My thoughts: I made a connection right away. It reminded me of some of my gifted yoga teacher friends and what might happen if suddenly someone wanted to pay them a lot of money and make them famous. Would they sell out and become part of the yoga machine or would they stay true to themselves?

Being a part of a small studio that flies under the radar for most people, but totally changes lives, I identified with this story. How would I react if suddenly our studio became overrun with the rich and famous? Or worse, if the teachers suddenly became like unattainable rock stars?

So are you ready to read this book yet?

A super quick read with some very likeable characters that clearly struck a nerve for me. I recommend reading it especially if you have a beloved teacher who (you hope) isn’t ever going to be on the cover of a yoga magazine.

Want to win my (advanced readers) copy of this book ?

Mandatory Entry is:

1. Leave a comment and tell me what you think makes a great yoga teacher.

Options for Extra Entries:

Subscribe to My Blog Via Email & Confirm Subscription (upper right hand corner)

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In order to ensure I see all your entries – please leave a separate comment for each entry.

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Am I eligible to win?

In Case You Missed It Edition, Volume 21

Posted on March 6, 2011 by Teacher Goes Back to School

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Each week I’ll give you links to posts that made me laugh, cry, think or at least raise an eyebrow. Please click the links and check out the posts. You may find something that rocks your world too.

Leave me some feedback in the form of comments below on what you liked, what you hated and what you’d like to see more of. I’m here to help you find the best of what is online.

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My Best Of…

8 Ways to Feel Happier During An Unhappy Time – is Gretchen Rubin some sort of psychic? After the week I’ve had, I do believe it’s true.

If you haven’t yet read The Happiness Project, please stop what you are doing and go get yourself a copy. I’m reading it a second time because it is full of super valuable reminders about how to take care of your own happiness. It just came out in paperback this week. I bought a copy for a friend and I’m getting one for my birthday. Book club, anyone?

Do you treat yourself as well as you treat your friends and family? New research shows that self-compassion can lead to a healthier, happier you.

Have you met Sally at Already Pretty? Her tagline: Helping You Recognize Your Own Beauty, One Post At A Time. Brilliant! Plus there is a new scarf tying tutorial – the pretzel.

Do you live in the Sacramento region? Are you needing a little quiet time for yourself and aren’t sure when, where and how to take it?

Well, I’ve got the answer!

First Sundays (that’s today, friends) I am teaching a fully restorative yoga class at It’s All Yoga. It’s called Sunday Snooze: 90 minutes of laying on the floor with blankets, bolsters, and blocks. It’s like a slumber party where I host and you actually get to rest. No undergarments in the freezer or awkward games of Truth or Dare. Just rest.

No experience or special clothes or even flexibility necessary. The ability to get down on the floor and up again is super helpful, however I’ll help if you need it.

If you’d like more information – check out my yoga classes page – or send me a message at TGBTSblog at gmail (dot) com.

Last little bit on rest… Do you know I have a Rest Manifesto? I don’t fool around when it comes to down time.

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That is the In Case You Missed It Edition for this week, folks.

Remember to click the links and leave some comments. This is a conversation, you know.

In Case You Missed Edition Archives -click it to see them all.

In Case You Missed It Edition, Volume 19

Posted on February 20, 2011 by Teacher Goes Back to School

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Each week I’ll give you links to posts that made me laugh, cry, think or at least raise an eyebrow. Please click the links and check out the posts. You may find something that rocks your world too.

Leave me some feedback in the form of comments below on what you liked, what you hated and what you’d like to see more of. I’m here to help you find the best of what is online.

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My Best Of…

Public workers’ rights are under attack in Wisconsin. Mrs. Ripp -one of my favorite teacher bloggers – lives in Wisconsin.

Here’s an excerpt from her post “I Am a Teacher” –

Teachers are not made in college, they become them in the classroom. Teachers reach out to anyone that enters their worlds, and they impact every single aspect of this American life. Support them, cherish them, and right now, fight for them and their rights. We are here to help America succeed and grow, not to take the blame.

What can we do?

‘We Are One’ – Candlelight Vigil In Solidarity with Wisconsin Workers – Tuesday, February 22nd -West Steps of the State Capitol in Sacramento, CA – 5:30-7:30pm.

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Do you find yourself sitting at your desk jaws clenched, wondering where your concentration has gone? Or is it just me?

Sarah from Pink of Perfection invites readers to share ideas on How To Find Calm In the Work Day. Do you have anything to add?

Doing one thing at a time is one of Sarah’s calming tips and one I struggle to follow – especially online.

Recently, I’ve been spending much less time on social media (Facebook and Twitter) – I’ve been on a sort of accidental Social Media Diet as Tammy from Rowdy Kittens calls it. Check out her video for tips on how to ease yourself away from the online.

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Curvy Yogis UPDATE!

Photo shoot number one took place this week and the results are amazing!

Here’s a little sample.

photo credit: vanessa vichit vadakan

I’ve got a photographer for a second photo shoot (thanks Vanessa!). It is looking like the end of March – right before the deadline. Details will follow (like the exact date and location) – please leave me a comment if you are interested.

The Flying Yogini has been writing about the Curvy Yoga Revolution.

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That is the In Case You Missed It Edition for this week, folks.

Remember to click the links and leave some comments. This is a conversation, you know.

In Case You Missed Edition Archives -click it to see them all.

Saturday Senses

Posted on January 15, 2011 by Teacher Goes Back to School

Saturday Senses is a way to capture the spirit of each week.

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tasting :: rice and shine cereal

hearing :: pop songs that make me smile out loud

smelling :: everything just a little bit clearer.

seeing :: spring like light in the late afternoon – the days are definitely getting longer!

feeling :: better than i have in years (or ever).

wishing/hoping :: today is my lovely friend, michelle’s birthday. wishing her the happiest birthday of all the birthdays and hoping her journey back from belize is a safe one.

What about you?

What are your senses this Saturday?

Looking back, how was your week?

Leave a comment and tell me all about it.

This weekly tradition inspired by Pink of Perfection’s Five Sense Friday.

Don’t forget to click the links!

MadYoga Debuts: An Interview with Madeleine Lohman

Posted on December 18, 2010 by Teacher Goes Back to School

Teachers.

Don’t you just love them?

I know I do.

There are those that inspire me and those that make me laugh. Some help me solve problems in my classroom and others that help me solve problems in my life.

I’d like to introduce you to some of my favorite teachers here.

Teachers in studios, classrooms and in the world at large. These are the folks you will see featured in my new series of interviews here at Teacher Goes Back to School.

I hope you enjoy these teachers as much as I do!

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I’m so excited for this month’s interview!

Have you met Madeleine yet?

Love her.

Madeleine Lohman is December’s Featured Teacher. She teaches Yoga Basics, Gentle and Level 1-2 yoga at It’s All Yoga and she is also part of the IAY Teacher Training faculty. Plus she does massage and private yoga sessions/parties.

Did I mention she also totally rocks?

When did you start practicing yoga? Why?

Sometime in the late-mid nineties, I returned to Seattle after going to school in Montreal. I had my degree in English Literature which naturally led me to work at a toy store. (The coolest toy store ever, Archie Mcphee, but that’s another story…)

I had free time and brain space on my hands, and needed something new to think about. My friend was taking classes at a community center, so I went along.

It was a beginner’s class, but an accelerated one intended for folks who were already “in shape.” I don’t know what led me to believe that described me. I’ll never forget the teacher kneeling beside me trying to encourage me to roll back into plough pose. All my efforts produced almost no movement, only grunting.

I do remember that I did my first handstand in that class. I actually cried out: “Jeezus!!!”

The teacher didn’t find it funny.

How has your yoga practice evolved over time?

It has definitely moved out of the realm of competition and into the realm of kindness. It took a long time. It’s still happening.

I mean, I was never going to be a super-power-vinyasa yogi, but that doesn’t mean I couldn’t mistake yoga as just another way to “improve” my body.

Old habits die hard.

When you spend your teen years dieting and exercising in a punishing way, yoga can quite neatly fit into that regimen. Yoga can either change your bad habits or just give you another tool to cement them with.

Now, the asanas (poses) are a way to lavish attention on this body just as it is. And to make meditation, breathing, and just generally living a little easier.

How long have you been a yoga teacher?

Since 2003 or so. My first certification, ironically enough, was through “YogaFit.” They do trainings which take place over one weekend, which certainly opens them up to a lot of criticism in the yoga community.

And no, you can’t learn to be a yoga teacher in a weekend.

But it’s a very useful starting point for students like me, who were being nudged in the direction of teaching by a lot of sources, but were afraid of the full, Yoga Alliance approved, hundreds of hours type of commitment. It lets you know if you’re moving in the right direction.

And then I felt ready to jump in to the hundreds of hours of training I’ve done since then, knowing I liked what I was experiencing.

Truly, though, the only thing that prepares you for teaching is teaching.

Lots of it. As much as you can. Especially, when you’re starting out, offering your teaching freely to groups that might not ordinarily have access to the practice.

Do you have a home practice? What’s it like?

I believe if you don’t have a consistent home practice, you got nothing to teach.

My home practice finally started because it had to, it was a requirement of my second teacher training. There’s nothing like having to turn in a report that makes you get your practice in gear.

Since then, it’s faltered now and then, but for the most part, that’s how I teach, by making sure I practice and then teaching what I’ve found.

After confidently telling students for years that it’s more beneficial to have a shorter home practice that’s more frequent, I’ve completely changed my mind.

I do practice every morning, but by that I mean a sitting meditation and some very simple stretching.

In terms of the whiz-bang, full-on, get-down-on-it asana practice, I do that Monday/Wednesday/Friday, because I’m regimented like that. I discovered that shorter asana practices every day made me feel like I was reading a bunch of short stories, when what I wanted was to read a novel.

For me, taking a class definitely does not take the place of a home practice. Home practice is the work, class is the vacation. And as anyone who’s read my blog knows, I have a little trouble taking enough vacations.

Favorite pose?

Everyone gets a free pass or two in yoga, the poses and body parts that generally give you no complaints and are a lot of fun to wallow in. For me, that’s hips and hamstrings. So, give me a forward fold or a pigeon and I’m happy. The one pose I do every day, though, is downward dog.

Least favorite pose?

I’m not sure what you would call the opposite of your “free pass” – but for me it’s anything that requires upper body flexibility or strength. Chaturanga is the first that comes to mind, but any pose where you bind your arms (clasping hands together in a complicated way behind your torso) will find me cursing and looking for a strap.

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If you’d like to learn more about Madeleine check out her new website and blog!

Stay tuned for Part 2 – MadYoga Goes Online!

Please leave any questions or comment love below – we’d love to hear from you.

INTERVIEW ARCHIVES:

November 2010: Alicia Herrera – 4th grade teacher/Textile Artist – Spirit House Designs.

October 2010: Ryan Fong – Teaching Assistant/PhD Candidate in English at UC Davis.

September 2010: Michelle Marlahan– Proprietress/Fairy Queen of It’s All Yoga in Sacramento, California.

Teacher Goes Back to School

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Tag Archives: It’s All Yoga

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Saturday Senses 2014

Tiny Tips Tuesday! No More New Year’s Resolutions

Mother’s Day Gift Guide for the Yoga Mama in Your Life

Ten Things I Loved in April 2013

How To Make It Through The Afternoon Without More Coffee or Trip to the Vending Machine

What If I Fall Asleep In Class? FAQ About Restorative Yoga – PART 1

Free Restorative Yoga for Sacramento Area School Teachers to Celebrate National Teacher Appreciation Week

15 Minute Mini Vacation

Savasana: A Love Story

That Time I Knew I Was Going To The Nervous Hospital: AKA My First Restorative Yoga Class

A Resolution for Self-Acceptance

How I Overcame the Holiday Humbug In 7 Steps

Naps Are For Smarties

Ten Things I Loved In November

How {and why} to Hold A Clothing Swap

All Together Now….A Long, Steady Exhale

Ten Things I Loved In September

Awesome Yoga Happenings In Sacramento and Elsewhere

Mother’s Day Gift Guide for the Yoga Momma

What I’m Excited About: Sacramento Edition

A Challenge: Claim Your Care and A Wellness Prescription

Attitude of Gratitude Re-Cap

Fall Swap Asana!

Today We Rest

Free Yoga In Sacramento During November

Attitude of Gratitude

At Home Yoga Retreat {and Mini Restorative Yoga Class}

FREE Restorative Yoga – TODAY at 4:30

This Is My Happiness: On the Yoga Mat – My Interview with Jenna Francisco Part 2

Celebrate National Library Week! Books I Love: Tales from the Yoga Studio {A Giveaway!}

Anyone with a valid e-mail and a U.S. mailing address is eligible.

In Case You Missed It Edition, Volume 21

Saturday Senses

MadYoga Debuts: An Interview with Madeleine Lohman

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