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

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

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cool it down details

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

Register now: This mini retreat workshop is limited to just 18 participants.

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.

 

Tiny Tips Tuesday! No More New Year’s Resolutions

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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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Self Care Tip: Schedule Yourself A Break

schedule a break

This time of year is busy, busy, busy. Report cards, field trips, high stakes state testing wrap up, finals, marathon grading sessions, end-of-the-year celebration planning and all those hormonal students with spring fever… it is enough to make anyone want to schedule a mental health holiday.

The end of the school year always reminds me of a championship baseball game that has just gone into extra innings. Everything feels completely necessary and like every second counts.

My friend and author, Rosie Molinary used to think, “Maybe something mildly bad will happen, like a really bad flu or a minor car accident, so that I can take a little bit of time off.”

Sound like something you might say to yourself? Me too.

Let’s face it, even if you don’t work in a school, spring is an extra busy time. Even nature is going a million miles a minute: the birds, the bees, the pollen and the trees.

Stress city!

So rather than trying to keep going and going and going until you completely burn out, why not schedule yourself a break?

Start with an hour for yourself in the next couple of weeks: a restorative yoga class, a nap,  a massage, a manicure or pedicure, a run outside without any distraction.

Then why not schedule a half day? A hike at a nearby river or lake, a picnic by a stream, a good book under a tree, a yoga workshop with your favorite teacher, an afternoon taking pictures of signs of spring, writing in your journal in a café.

Then try a whole day and schedule absolutely nothing and see how the day unfolds. Maybe try a pajama day and see how you feel.

The idea behind these breaks is to give yourself a bit of space and breathing room. You may find you are happier and even more productive than you would have been without the break.

Does the idea of scheduling a break freak you out or are you already grabbing your planner?  Please share in the comments.

Post inspired by Beautiful You: A Daily Guide to Radical Self-Acceptance by Rosie Molinary. Specifically Day 306: Take a Personal Health Day and Day 57 Schedule Breaks.

Image Source: Serenity Retreat – Early Fall by FreeWine on Flickr (cc)

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

mother's day

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

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. 

april 2013

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 KitchenA 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 TahnSo 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

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

make it through the day

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?

How-to Feel Refreshed After Spring Break

how to feel refreshed

Tip #1 Don’t over schedule yourself.

Allow for down time to just hang out and do nothing. I know it is tempting to try to catch up on some grading or planning or housework, but don’t forget to take time for yourself.

Need some do nothing inspiration?  Check out one of my favorite sites: Love Wasting Time: A Pause In A World of Bigger, Better, Faster, More.

Tip #2 Sleep a little more at night.

My own sleep is much more restful in the hours before midnight so I try to get as many of those as possible. That may be because I get up ridiculously early with my daughter, but whatever. I try to be in bed by nine and asleep by 10. I know, I’m an early bird! However you stock up on your own sleep, please do. The more the merrier when it comes to sleep!

For some interesting facts about sleep click here.

Tip #3 Nap during the day or practice some restorative yoga.

It has been said restorative yoga can feel more refreshing than taking a nap. I have to agree (except of course when I’m too tired and I just fall asleep).

Practice with me.

A little home retreat for 90 minutes.

At home mini vacation for 15 minutes.

Tip #4 Take time away from working/computer/screens and step into nature.

The NY Times explains the science behind what we already instinctively know: a break from technology is a good thing.

You don’t have to go far – the back yard, a local park or lake –  just take your shoes off, lay a blanket on the grass and look up at the sky.

Tip #5 Exercise.

Sometime this is the first thing to go when things at work get busy, so while on break take advantage of this extra time to take care of yourself. Exercise is nature’s anti-depressant.

Maybe you check out a class usually out of reach because you are at work. Now’s the time to try that morning Zumba, weight lifting or ballet class. Why not try some Pilates or kickboxing? Or just grab your shoes and a friend and head out for a leisurely stroll around your neighborhood. Instead of driving to your coffee date, dust off your bike and cruise on over.

Tip #6 Connect with friends or family.

It’s during school breaks that I get to go out to lunch. Oh how I miss this during the year. So if you are like me and love a leisurely midday meal with a friend or close family member, get it on the schedule now.

Do you have any tried and true ways to make sure you return to school after break feeling refreshed and ready to face the end of the school year? 

Please share in the comments and if you found these tips helpful, please share with your friends and family.

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Image source: dandelion photography Fine art photography – botanical 8×8 … by mylittlepixels on Etsy