Winter Holiday Issue

HOW TO REACH YOUR WELLNESS GOALS IN 2013

Take your Pilates class to the next level

Eating Healthy over the Holidays

Yoga for a Fit and Happy Holiday

6 Wellness tips for the Holiday Season

Classes for this holiday season

Winter Holiday Issue // 2012-2013

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Make this holiday season a time of caring for one another. Give you and your loved ones the gift of unlimited classes from local Boston instructors.

Take your favorite instructors anywhere you travel to this holiday season.

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Stream Your Favorite Instructors from anywhere

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CONTENT

Pg.8 Eating Healthy

over the Holidays

Pg.13 Instructors tell us the beneďŹ ts of Yoga

Pg. 23 Yoga For a Fit and Happy Holiday

Pg.14 Take Your Pilates class to the next level Pg.16 Featured Instructor Karma Longtin Insterview

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Pg.28 Reach your Wellness goals in 2013 Pg.33 Chakra Vinyasa ~ Connecting to the Subtle body Pg.35 Events to help you this Holiday Season

Pg.20 Wellness tips for the Holiday Season

Instructor Interviews ~We all need a little motivation to keep up with our wellness routines, or even to start new ones. Local Boston instructors give their thoughts and inspirations on staying motivated through the new year, and the bountiful benefits of yoga and pilates. ~

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Contributors List

Chief Editor

Meghan Metivier Graphic Designer

Jonathan Zapata Writers

Kate Thomas Karma Longtin Lauralyn Kearney Photography

Jane Louie ~ Found on magazine cover and pages 16, 17, 33, and 36 ~

Instructor interviews

Benjamin Degenhardt Jane Cargill Julie Erickson Karma Longtin Lauralyn Kearney Lauren Toolin Lisa Johnson Shana Meyerson Sheila Magalhase 6

Instructor Jane Calgill

Take your practice to the streets!

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Eating Healthy over the Holidays Kate Thomas, M.S. (candidate) in Nutrition

INSERT FOOD PICTURE HERE OVERLAP WITH OTHER PAGE

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‘Tis the season and as joyous as they may be, holiday parties can create a source of stress for those who are trying to stay healthconscious. Cheese platters, eggnog and pie can pack on a few extra pounds when over-consumed, but there are ways you can enjoy these holiday traditions and still maintain a healthy weight – guilt free!

Here are some quick tips to help you enjoy this season’s holiday parties without gaining weight:

1) Eat a salad before you go.

Have you ever tried to cut calories during the day to “save space” for party appetizers and sugary desserts?

Here’s the truth – it just doesn’t work!

Consuming small meals throughout the day will keep your metabolism revved and ready to work. Have salad or yogurt with fruit before you leave the house, so you don’t arrive to the party ravenous. This will help you make better food choices and prevent you from overindulging.

2) Be mindful of your hunger. Survey the food table, and pick out 1-2 snacks to enjoy. Then go enjoy the party! If you finish your plate and you’re still hungry, there’s no need to deprive yourself. But if you load up on snacks, you’re more likely to munch mindlessly simply because the food is in front of you. Pay attention to your satiety and allow yourself enough time to feel full before going back for seconds.

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3)Bring a healthy option.

Prepare a healthy appetizer and bring it to your next gathering. Try a healthy twist on a typical snack food. This way you know there will be a healthy option for you to choose and that you’ll like it!

4)Drink water.

Staying hydrated will both aid metabolism and help you feel more satiated. Make sure to sip water while you nibble. This will slow the eating process, making it less likely you will run back to the buffet quite so fast!

Most important, be realistic. The holidays are not a time to lose weight.

Depriving yourself will only make your feel more like ole’ Scrooge and less like jolly Santa. The holidays are a time to enjoy yourself, celebrate with friends and family, and have fun. Staying active and hydrated in between parties will help you feel healthier and less stressed your food choices. At parties, it’s ok to indulge a little bit, just make sure to set up an action plan beforehand and be mindful of your hunger cues. If you find that you can’t stay away from the cookies, don’t punish yourself. Start again the next day with a healthy breakfast, a large salad for lunch and a homemade dinner. Happy Holidays! ~

5) Go easy on the cocktails.

Alcoholic beverages are often higher in calories than one might think, and it’s easy to overindulge. Intoxication can interfere with your ability to recognize hunger cues; increasing the chance you’ll grab a few unnecessary snacks.

Moderate your intake, and pair alcoholic drinks with proteins and fats to slow absorption.

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Yoga, Pilates, Dance and so much more! Check out our new wellness programs this winter!!!

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Instructors tell us the benefits of Yoga ~ Strength: physical and mental ~ Healthy digestion, respiration, immune system ~ One becomes more able to see themselves outside of their ‘stuff’ ~ Bigger than just their latest drama ~ Adaptability to withstand increased pressure, discomfort, the unknown ~ Excellent posture leading to more confidence ~ A cleansing detox practice, improving digestion and elimination ~ A balance of strength and flexibility ~ Improved concentration, both on and off the mat. ~ An open and caring heart ~ A sense of contentment (Happiness for no reason!)

~ Toning ~ Learning how to breathe again ~ Detoxing from stress ~ Quieting the mind

~ ~ ~ ~

~ ~ ~ ~

Flexibility Strength Acceptance Stress relief

Comfort in your own skin Naturalness and confidence in your being Ease and flexibility in spirit Presence (which gives rise to choice)

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Take Your Pilates class Beginner Pilates Students I like to tell beginners to focus on control in their practice, and teaching students how to move with intention- not haphazardly in their mat practice.

We use lots of different exercises to teach the Pilates concepts of core strength and opposition. I love to tell students that if they stick with Pilates, everything they do will be better- standing, sitting, walking and living! ~ Julie Erickson

Form first, strength second. You need to have your bones in the right place and your muscles pushing the bones properly and then you can build strength in a way that supports the body. So I always say form first, strength second. ~ Lisa Johnson

I always tell my students that they should look for three elements in every movement: power, length, and control. All three must be present to achieve high-quality movement. There certainly is much more to Pilates, but this is a good place to start ~ Benjamin Degenhardt

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to the next level!

Advanced Pilates Students When a student gets to an advanced level in Pilates, their focus becomes adding additional challenge to the basic concepts. So, the arms and legs reach out a little further, the base of support gets smaller- we do things that previously were done with the back on a mat, high up in the air. At the advanced level, students are in charge of their workout and teachers are there to remind them to work even harder. ~Julie Erickson

Pilates gets more advanced when it combines things. So first you learn good form, then you start developing strength. When you add on things like balance then it starts to get harder. We have advanced moves where people are literally hanging upside down and trying to engage their abs! For a more advanced class you want an instructor with a full 500 hour certification. That means they know the entire repertoire and can teach the more advanced moves. Frequently the shorter certifications purposely leave out the advanced work. Most clients can't handle it anyway, only about 5%. Although, getting to intermediate should be a goal for every client, advanced is something you have to want to do. ~Lisa Johnson

A truly advanced student will find deeper challenges in the simplest of movements. There is a tension between exertion and effortlessness that can always be played with. In my own practice I often pick one of the three basic elements of Pilates movement - power, length, control - and focus the workout around mastering that element with every single exercise. ~ Benjamin Degenhardt

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Featured Instructor

Karma Longtin

Karma was born in Florida to a family of hippies and named after the “karmic� link found in her parents’ astrological charts. After moving to Boston ten years ago, she turned to yoga as a way to heal her intense back and joint pain, discovering a solace that inspired her to become a teacher in 2002. Karma embraces many different styles of yoga including power, vinyasa, yin, restorative, and traditional hatha.

Her classes focus on the connection of body, mind and breath in order to tap into your prana flow and deepen your practice. She encourages everyone to find the practice that is right for them in order to realize their own path to self-discovery and personal transformation.

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Q&A with Karma “I enjoy beginning the

new year with a

modified cleanse. I am not into extreme

cleanses, but just

cutting out alcohol, coffee and sweets in

favor of hot water with lemon, green tea and lots of fresh food.”

How long have you been teaching Yoga? What does your practice mean to you, personally?

I've been teaching yoga for 10 years now, but my style has shifted over the years.

Even though I was raised by hippie type folk, I discovered yoga on my own to help alleviate my intense back and joint pain that the doctors couldn't explain. It turned out that I had an SI joint misalignment that yoga helped to heal. I was drawn to the practice

because of physical pain, but grew to love the solace that it offers. I feel like yoga peels back the layers of life and returns me to my true self.

How long have you taught Yoga in the boston area?

What's your experience with Yoga in Boston?

I've been teaching the entire 10 years in the Boston area, beginning in gyms and expanding to yoga studios. I began teaching more of a hatha class based on the viniyoga tradition, but as

vinyasa grew in popularity I realized how much I loved to flow. My classes now reflect both the alignment and therapeutic benefits of hatha with the meditative feel of flow. I also teach private classes for those who want to focus on something specific in their practice or for those who have an injury that they are trying to heal. Yoga is an ancient tradition that has evolved over the centuries. It is based more on a philosophy of meditation 17 and quieting the mind.

What is the difference between within you as you approach a Yoga and Pilates? pose is more enlightening than perfecting a pose. As you Yoga is an ancient tradition deepen your yoga practice, that has evolved over the you will get to know yourself centuries. It is based more on on many levels. And try not to a philosophy of meditation and be intimidated. I love the quieting the mind. Pilates quote by Judith Lasater borrows from yoga in a lot of "Yoga class is a support group ways and is a more modern for people who can't do yoga." practice that focuses a lot on core strength and supporting the integrity of the spine. Both How often should students do are wonderful in their own way, Yoga? And why? but I tend to appreciate the Patabi Jois always said relaxation and inward focus "Practice and all is coming." I that yoga offers. Combining think if you do yoga once a the two is probably a great week, it is more about stress idea since they definitely reduction. Practicing twice a compliment each other. week, you slowly feel your What do you tell your beginner body open and strengthen.

But coming to the mat three students to focus on their times a week is where you practice? start to see real I tell beginners that the first transformation! The poses feel three classes can be tough more inviting, you feel your because you are so concerned body change drastically, even with figuring out the poses and off the mat you are drawn to you aren't truly breathing yet. healthier choices.

The first class you may feel overwhelmed, but by the How does Yoga create second class you will flexibility, strength, and remember a few of the poses mindfulness? and by the third class you The word "yoga" is sanskrit might be able to link breath that roughly translates as with motion which is what makes yoga relaxing. Give it a "union." Yoga is about few classes and try a bunch of reuniting your body and breath and quieting the mind. By different styles. You may be linking breath and motion, your more drawn to an intense body moves more fluidly and physical practice like Power you can be led by intuition Yoga or a more meditative rather than thought. Also in stillness based practice like yoga, breath is a source of Yin. And remember that the breath is more important than "prana" or life force. The fuel for your practice is your breath the pose, what is happening which allows you to keep

going and challenging yourself, but also allows your body to open without struggle.

In a way, the poses are all a distraction to immerse you in so much sensation that you stop thinking about anything but what is happening NOW. What are some of your tips on maintaining wellness during the busy holiday season?

I think realizing that you are a better version of yourself when you are less stressed is key.

Coming to the mat is actually a gift to everyone around you because you become more compassionate, patient and relaxed. The holidays can be so stressful and draining, so you need to give yourself permission to restore and replenish. Even if it is just a short session before bed, you will feel the affects of your yoga practice in your life.

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What is your favorite thing about the holiday season?

the colder days approaching. But I recently had a friend tell me that she I love the feeling of coziness was going to focus on the that comes around the things that make her "glow." holidays. There's something I thought this was brilliant magical about the season advice, so that will be what I that reminds you of the focus on in the New Year wonder of being a little kid. going to the yoga mat more, Everyone seems to feel spending time out hiking connected and open with my dog, getting hearted. together with friends, all the things that make me glow :) What Will be your new years resolution?

Any additional tips for the holiday season?

The Boston winter can seem a bit long for this I enjoy beginning the new Florida girl, so I sometimes year with a modified fall into feeling droopy with cleanse. I am not into

extreme cleanses, but just cutting out alcohol, coffee and sweets in favor of hot water with lemon, green tea and lots of fresh food. ~

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6 Wellness tips for the Holiday Season

~ The holiday season can wreak havoc on our bodies and minds if we let it! Here are some tips on wellness-preservation during the holiday season from some of our partner instructors. ~ 1. Whenever things get busy, consistency is key. Often people tend to drop their workout altogether if they know they don't have enough time for their regular exercise routine. I’d recommend coming up with a shorter version of what you usually do - as little as 15 minutes daily will give you enough energy for the day. Pilates Mat exercises will make for a perfectly wellrounded workout and require no equipment.

Also, think about simple daily activities that will get you moving more throughout the day, like walking instead of taking the car, taking the stairs instead of the elevator, etc.

If you think about it, our everyday life is a workout; your body doesn’t know the difference between a grocery bag and a dumbbell! ~ Benjamin Degenhardt 2. You need to schedule your workouts and make YOU a priority! Aim to workout every single day, then, when you only get to 5 workouts, it still is a pretty decent base. We should aim to take care of our bodies as

much as we take care of our closets, our bank accounts, our kids, our jobs! If you skip a day or overdo it once, OH WELL, just get back on track as soon as possible. You also need to workout at a pace/level that makes you uncomfortable- we all need to get comfortable being uncomfortable for real results to occur! And, if you cut as many processed foods as possible and all preservatives, you will be amazed at how much flatter your tummy is, how much more energy you have and how awesome you will feel! ~ Julie Erickson 3. No matter what, make time for your practice.

Take deep, deep breaths whenever you feel like you are losing it…for whatever reason!

Get your sleep.

And don't hang out at the food table 20 during parties. :) ~Shana Meyerson

4. Rest, quietude, don’t eat too much sugar.

Don't engage in the banal negativity that people like to foster during this time. Don't whine, it’s a killer. Don’t overdo on your obligations. ~ Lauren Toolin 5. I have food allergies, so for me the greatest challenge is falling into the mindset that it's the holidays so it's okay if I indulge in things that make me feel like crap because it's only once a year. A lot of people know that certain foods make them feel bloated or uncomfortable or gain weight, but they still indulge because of tradition or whatever reason we tell ourselves it's okay to feel guilty or unwell this time of year. If you have food allergies or just want to continue to feel good about yourself, don't allow holiday pressures to convince you to go off your path. We don't have to be holiday martyrs. This new generation, plagued with obesity and food allergies, needs to take a stand and re-define unhealthy traditions. Don't be afraid to create your own recipes and start your own

traditions that support your wellness. Try to fit in stretching and breathing, even if it's just one downward dog a day for a few breaths. Don't feel guilty taking a timeout for your yoga practice, especially when you're super busy doing everything for everyone else. I'm sure if you asked any loved one what they'd want most for the holidays it would be for you to be healthy and happy. It's in your power to work toward that! ~ Lauralyn Kearney 6. Try to take time out daily for care of self and soul! Step away from the computer and breathe!! Get enough rest. Take a walk and breathe fresh air, get some sun on your cheeks. Get a juicer and juice every day, eat a lot of kale! Eat some cookies too. Get to a yoga class, even if it is just once a week, do not wait till the new year! Be kind, to yourself and others, and try not to get caught up in the commercialism of the season. Shop locally! ~Sheila Magalhase 21

Instructor Jane Cargill 22

Yoga for a Fit and Happy Holiday Lauralyn Kearney ~ Along with the love and blessings

holidays bring, also comes stress. The kind of stress that triggers back and shoulder pain from carrying heavy shopping bags,

cooking for long hours and spending more time in awkward positions preparing for

and serving guests, or taking long drives to visit friends and relatives. Minds may also

feel more scattered as the to-do list grows and pressures of work and personal life converge as you try to meet holiday

deadlines. Stress can build a heavy feeling in the chest that only increases feelings of anxiety and shallow breathing. ~

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Upward Plank pose provides a retreat from the stress of the holidays, and keeps your body fit. This exercise works key parts of the body that can be challenged by a chaotic schedule and overindulgence. It can help you feel focused, energized, and less anxious.

It’s a great remedy for fatigue and to alleviate tight wrists from driving, carrying bags and typing for long periods. To create a flowing sequence, pay attention to your breath as you move in and out of each pose mindfully.

Upward Plank Pose What it does Physically: Strengthens and stretches the feet, ankles, wrists, arms, shoulders, chest, eractor spinae, quads, glutes and core muscles.

Supports knee and back health.

Emotionally: This pose asks you to embrace life with all its peacefulness and chaos. It opens the heart and

promotes optimism, endurance and (caffeine-free) energy.

How to do it 1. Begin with Staff Pose. Sit on the floor with your legs stretched ahead of you, thighs rotated slightly toward each other, palms pressing the floor a few inches behind your hips. Hands can be reaching toward your pelvis or behind you, experiment to see what feels most comfortable and stable. Firm the thighs and press them against the floor, lengthening the legs while keeping the spine straight. Breathe deeply in this pose for 5-6 breaths. If your hamstrings are tight, try sitting on a blanket, bolster, yoga brick or towel.

Inhale, and exhale allowing the breath to flow in and out like ocean waves.

Focus on your breath instead of any tension. Allow the breath to naturally elongate any tight muscles.

STAFF POSE

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Upward Plank

2. Upward! Squeezing the glutes

3. On your next exhale, slowly and

and thighs, exhale and push the floor away from you into Upward Plank. Allow the shoulder blades to reach toward one another, supporting the lift of your chest.

Reach through the feet, lengthening the spine, and keep the core and glutes working for stability. Hold for 5-6 breaths. Imagine stress dissolving away from you as you free your body and mind from any burdens. Allow your mind to clear and welcome a fresh perspective where needed. Feel yourself holding your ground, literally and figuratively, and allow gratitude and joy to move through you.

gently lower yourself back into staff pose. If you chose to end your yoga practice here, try crossing the legs and bring the hands together in prayer position at the heart. Think of something to be grateful for, send love to yourself and someone you love, or repeat one of your favorite positive thoughts.

Namaste!

Cautions Keep the body in a straight line, don’t let hips rise or sink. Don’t hold the breath – keep the breath fluid and let it be a source of focus and stability. Avoid compressing the neck, and dropping it behind you.

Keep the head aligned with the spine, gazing upward. You may want to use a chair for support or 25 avoid this exercise altogether if you have a wrist or neck injury. ~

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Reach your Wellness goals in 2013 ~ We all need a little motivation to keep up with our wellness routines or even to start new ones. Here are some thoughts and inspirations from our partner instructors on staying motivated through the new year. ~ • Keep practicing with qualified teachers and do the self-study necessary to incorporate yoga philosophy and its other lessons to one’s life off the mat. ~ Lauren Toolin • I always tell students that the true benefits of a Pilates practice happen outside of the Pilates studio. Every exercise that we do teaches students about their body and muscular control of all motions. Pilates should make people better runners, swimmers, walkers, dancers and athletes. As you get better at Pilates, the classes become more challenging and beneficial! ~ Julie Erickson • I'd recommend setting goals of what you need in the present, not necessarily what you want in the future, so you can feel at peace with your practice. If we're always focusing on what we want from yoga (to touch our toes, balance perfectly, cure an illness etc.), we can slip into ego which creates force, pressure and unhappiness. It's good to create an intention and be focused with your yoga as a part of knowing

yourself. If you know you need to relax, you can set the intention that you're willing to let go and let relaxation happen during your practice. But release the need to control your practice so it can give you more than you even expected. This is called non-attachment: don't attach any expectations to your practice other than experiencing it, as it is, in the moment. Let your practice be in the moment so you can stay motivated and not get discouraged by setbacks. One thing that is certain about life is that it's always changing, your body is always changing, and your yoga practice may also change according to where you are in life at any given moment. What do you need right now? Maybe your goal is to lose ten pounds. You know that one hour of yoga isn't going to achieve that. But one hour of yoga will help you feel peaceful right now and can inspire you to take good care of yourself. When you focus on the benefits in the now, and commit to taking loving care of yourself, before you know it, you'll have reached your goal. ~ Lauralyn Kearney

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Instructor Jane Cargill

• I find that Pilates is self-motivating.

Gettings to know one’s strengths and weaknesses and continuously improving upon them is the best motivation I can think of. Because the body constantly changes, the practice will never be the exact same twice.

Pilates, done right, is a lifetime practice, and I have yet to experience a student who reaches a plateau in Pilates.~ Benjamin Degenhardt • I would probably pull from the Yoga Sutras, and remind them that this is a practice, to be done over a long period of time, without interruption, without attachment to the results, and with gladness of heart ~ Sheila Magalhase • I let them know that they are improving! Things like, you did that better than the last class, or I can see you're getting stronger. Positive cueing and letting people notice you're seeing their changes goes a long way. It helps their self-esteem which I think is the

most important part of being a trainer. ~ Lisa Johnson You can't give more than 100%. As long as you are giving everything you've got, you're doing a perfect job…regardless of what it looks like on the outside. Yoga is a practice, a process. Be patient with the yoga, and be patient with yourself. With work, everything comes in time.

Remember that so much of the practice (like life itself!) is mental. If you believe you can do it, you can do it! If you believe you can't…well, you'll be right about that one, too. ~ Shana Meyerson I'd share that this is a practice of a life time and it's simply means showing up and putting a drop in the bucket every time. Your intention at best is to be in practice, which doesn't involve anything outside you that morphs and changes.

Ultimately we will create an ocean with one breath, pose and practice at a time. ~ Jane Cargill 29

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At Dance & Beyond your dance experience will be as stress-free and enjoyable as possible. They would like that each and every one of their students achieves their 30

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insert picture of chakras here

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Chakra Vinyasa:

Connecting to the Subtle Body

by Karma Longtin

Chakra Vinyasa: Connecting to the Subtle Body Often in yoga, we get wrapped up in the physical body, but the work we are doing is also to clear and balance the energetic body, too. The body remembers your life. Emotions and memories that we haven’t processed yet can sometimes become “stuck.”

This results in imbalances and blockages affecting the flow of prana energy which can manifest physically, emotionally, behaviorally. Once we are consciously aware of where we may be blocked, we can focus on clearing that space and connecting to ourselves in a new way. There are 7 chakras located along the pathway of the spine, each associated with a specific aspect of being human.

Root Chakra - Muladhara In Sanskrit, this space is referred to as the Muladhara or “root support.”

Found at the base of the spine and continuing down to the legs and feet, it rules our connection to the Earth, the physical world and all that we

need for survival. This area is where we carry our feelings about grounding, security, family, money, our jobs, and our home. Are you feeling ungrounded? Are you feeling stagnant? Muladhara may be speaking to you.

Sacral Chakra - Svadisthana Do you deny yourself pleasure or feel uncreative? Do you find yourself wanting to dominate or control your partner? The Sacral Chakra or Svadisthana is known as “one’s own place or base.” Housing everything within the pelvis, this is a watery, emotional space ruling sensuality, sexuality, creativity, intimacy, joy, gender, and parenting. Water flows, moves, and changes, and a healthy second chakra allows us to do so, too.

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Solar Plexus Chakra - Manipura The Solar Plexus Chakra is known as the “lustrous gem,” maybe because it houses your self esteem, warrior energy and the power of transformation. This chakra is associated with physical and emotional digestion. When Manipura energy is deficient, we can feel insecure, unsupported and insignificant. When excessive, we are often selfish, egotistical and quick to anger. Finding the balance between strength and surrender here is the key to feeling cheerful, outgoing and empowered.

Heart Chakra - Anahata The Heart Chakra is the center of the chakra system located at the mid-point between the Crown and the Root, and draws equally upon the grounding and opening of those two spaces. The front of our bodies is often associated with the future and the back body with the past.

Look around and see how many people round their shoulders forward to protect their hearts, while creating tension in the upper back, or the back of their heart – the space that holds onto past pains. In Sanskrit, the heart chakra is called Anahata, which means “unstruck” or “unhurt.” Its name implies that deep beneath our feelings of brokenness and pain, wholeness, boundless love, and a wellspring of compassion reside.

Throat Chakra - Visuddha Do you feel unheard? Do you talk incessantly in order to feel understood?

The throat is the tiniest space along the energetic pathway for prana to flow.

Because of this, there are often blockages housed in the throat manifesting as

tension in the neck and gripping in the jaw.

Visuddha translates as “purification,” and thus this chakra is how we express our inner truth. It rules communication, expression, and the ability to hear others.

Third Eye - Ajna Ajna is Sanskrit for “the perception center,” and so our experience in this world is filtered through this chakra. In our culture, we are often overwhelmed with external input and over stimulation that can block our own inner wisdom. This space can hold our doubts or our connection to intuition. When out of balance, we tend to over-think or question our own judgement.

Crown Chakra - Sahasrara The Crown Chakra is often referred to as the thousand-petaled lotus, a symbol of our potential for infinite expansive consciousness. It’s believed that the soul enters in through the crown at birth and leaves from the crown at death. It is our connection to humanity, spirituality and our highest self. When it is lacking energy, we often feel disconnected from those around us and alone. Activating this chakra reminds you that we all are different expressions of the same divine energy and forever connected to each other. ~

If you are interested in exploring the Chakra system through a yoga practice, check out my Chakra Vinyasa class on My Instructor TV!

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Check out the workshops that our partner instructors are offering to keep you healthy and inspired this winter season!

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Chakra Vinyasa Workshop The Subtle Body ~ With Karma Longtin ~

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Chakra Vinyasa Workshop A chance to explore the Chakra system and delve deep into the energetic body! • New Year's Day Cleanse! January 1st, 3-5pm at Karma Yoga Harvard Square We'll explore each chakra with a vinyasa sequence designed to clear and open the energetic channels, and then follow it up with a long savasana including elements of yoga nidra in order to plant the seeds of intention for the future. Expect to leave feeling replenished and recentered.

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Tantra Vidya Workshop with Lauren Toolin Saturday Date: 12/15/2012 From: 3:00 pm - 6:00 pm Sunday Date: 12/16/2012 From: 1:00 pm - 4:00 pm Shakti is the peaceful power to enliven from within, and to act from a foundation of wisdom, creativity and devotion. The ancients say that we are all born with an unlimited reserve of shakti, yet our modern lifestyles allow us only partial access to this reserve. The philosophies and practices of Tantra and Yoga are our vehicles for tapping into Shakti, and living more fully and fearlessly.

Drawing from Kundalini Science and the wisdom of ancient texts like the Gheranda Samhita and the Hatha Yoga Pradipika, we’ll investigate and apply rich and juicy combinations of asana, pranayama, mudra, bandha, mantra and kriya to foster the emergence of our own Divine Potential (Sva Shakti).

Day One: Gheranda Samhita focus Day Two: Hatha Yoga Pradipika focus.

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Winter Weekend Romp with Sarah Sturges Yoga Thursday, Jan 24 - Sunday, Jan 27 Good Commons Retreat Center, Plymouth, VT

Photo courtesy of Samuel Granado

Photo courtesy of Jane Kratochvil

Dine

Ski

Stretch

Photo courtesy of Russ Hurlbert

Snowshoe

Shop

Soak

Relax

Nourishing food, powdered ski slopes and a rustic yoga space are the ideal elements for a 3-day retreat in Plymouth, VT. Cozy-up (and hunker-down) with friends, sneak away for solitude, or rally the troops for a winter-sports excursion. Good Commons retreat center is a stone’s throw from Killington and Okemo, yet just far enough o! the beaten path to satiate your need for seclusion. Enjoy local food prepared by Chef Paco Rodriguez who specializes in healthy chow for hearty appetites. Oh, and did we mention the hot tub?

Shared Sleeping Loft $685

Shared Room $795

Single Room $995

*prices include all meals, yoga classes and lodging

For all details & registration go to www.sarahsturgesyoga.com

41 Photo courtesy of Claire Simmons

Photo courtesy of Claire Simmons

The My Instructor TV Team wishes a Happy

Holiday Season to you and your family!

Don’t forget to read full Q&A’s with

your favorite instructors on our website!!

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