MN YOGA + Life® | Spring + Summer 2022

BALANCE

ERICKA JONES

Yoga • Movement • Health • Wellness • Lifestyle

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SPRING + SUMMER APRIL 2022

Meet our cover model contest winner

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SPRING + SUMMER APRIL 2022 VOLUME I | ISSUE I

MINNESOTA IS PART OF THE YOGA + Life® FAMILY OF MAGAZINES.

MN YOGA + Life® PUBLISHER Faces of TBI, LLC EDITOR-IN-CHIEF Amy Zellmer EDITORIAL ASSISTANT Kristen Brown CONTENT EDITORS Claudette Hegel Ian Hebiesen COPY EDITOR Lynn Garthwaite CREATIVE DIRECTOR Heide Woodworth CONTRIBUTORS Amanda Gipson, Amy Zellmer, Annie Hayes, Barb Baker, Betsy Weiner, Carrie Jeroslow, Cortney Franklin, Danielle Venticinque, Janet Favorite, Jennifer Golden, Jessalyn Akerman-Frank, Kristen Brown, Libby Hinsley, Lisa Fecarotta, Mary Gavin, Meghan Hatalla, Michelle Skally Doilney, Nicole Lovald, Shari Vilchez-Blatt, Wenlin Tan

SUBSCRIPTIONS mnyogalife.com/subscribe ADVERTISING hello@mnyogalife.com

FOLLOW US ON SOCIAL MEDIA

FACEBOOK @mnyogalifemag

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1112 Highway 55, Suite 103, Hastings, MN 55033 2022 MN YOGA + Life Magazine. All rights reserved. No portion may be duplicated in whole or in part without the written consent of its publishers. Every effort has been made to ensure the accuracy of the information contained in the publication.

The publisher assumes no responsibility for accuracy of information or omissions from the material provided. Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine.

Things stated, printed, or posted on our sites or made available by us are not intended to be, and must not be taken to be, the practice of medical care or the provision of healthcare treatment, instructions, diagnosis, prognosis, or advice. This magazine may contain affiliate links. ©2022 Faces of TBI, LLC

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FROM THE EDITOR

I CANNOT BEGIN TO EXPRESS

HOW EXCITED I AM FOR YOU TO HOLD THIS MAGAZINE IN YOUR HANDS!

T

he journey began last summer when I met with YOGA + Life owners, Bobby and Kim. They asked me if I had any interest in purchasing the MN magazine assets and relaunching the brand in Minnesota. At first I was hesitant, as I didn’t feel like the right person for the job.

Imposter Syndrome reared its ugly head, telling me I didn’t have the right experience or enough connections. It continued to tell me I wasn’t the typical yogi, didn’t have a typical yoga body, and haven’t been in the yoga community long enough to earn the privilege of publishing a yoga and wellness magazine.

We all have that voice in our head. The one that makes us doubt every move we make, leaving us paralyzed with self-doubt and insecurities. I took some time in nature to ground myself. I connected with my inner-self and listened to what my heart really wanted — which was to take a chance on the magazine. … and am I ever glad I took that chance!

The yoga community embraced me with a warm, cozy hug. The constant support and encouragement, and the willingness for so many to step-up and help me make this magazine a reality gave me the balance I needed.

My hope is that you, the reader, appreciate the incredible content the following pages hold. My wish is that you find a connection to community, whether in-person, virtual, or through written word and imagery.

Whether it’s trying a new recipe, finding an event you’d like to explore, or resonating with a writer’s experience, I hope that you, too, can find balance in whatever way makes you feel connected and complete.

It truly takes a village, and I thank each and every one of you for making this magazine a reality. +

AMY ZELLMER (SHE/HER)

publisher + editor-in-chief hello@mnyogalife.com www.mnyogalife.com

AMY ZELLMER is Editor-in chief of MN YOGA + LIfe Magazine and The Brain Health Magazine. Amy has a passion to spread the message that yoga is for every BODY, regardless of size or ability, and a mission to raise awareness about the devastating consequences of TBI. She has her 500RYT, and is certified in trauma-informed yoga, LoveYourBrain yoga, and Yoga For All. She is also a Reiki Master.

In her free time, Amy enjoys road-tripping across the country visiting National Parks.

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CONTENTS

CONTENTS

20 YOGA + MOVEMENT 18 TRANSCENDING BALANCE Taking your practice into the world

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SPOTLIGHT 8

UP YOGA

Vinyasa studio in South Minneapolis

10 DEAFBLIND YOGA PROJECT

Accessibility for everyone

14 YOGA NORTH

Yoga studio in Duluth, MN

ON THE COVER

16 ERICKA JONES Diversity, equity, + inclusion in yoga

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20 MOM + BABY YOGA Bonding + enjoying time together

22 GO WITH THE FLOW Stand-up paddleboarding

24 BRAIN-BOOSTING YOGA

Encouraging neuroplasticity

26 MEDITATION

Bringing it to the corporate masses

28 YOGA + SWIMMING A powerful combination

30 MANIFEST MOUNTAIN ENERGY Tadasana for Balance in Trying Times

32 BENDY PEOPLE

Yoga + hypermobility syndrome

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CONTENTS

HEALTH + WELLNESS 34 BALANCE IS A MYTH The journey versus the destination

35 HOW YOGA SAVED ME

Moving forward through grief

36 SABBATH KEEPING The Dessert Most of Us Leave on the Table

38 LEVELED SCALES

Living an Aligned Life

39 BLACK TOURMALINE Balancing Energy, Fighting Negativity, + Calming Thoughts

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40 BALANCED RELATIONSHIPS

Joy, Boudaries, + Self-care

42 FINDING FLOW

Cyclical Workflow for Female Founders

43 HEALTH COACHING Why We All Need One

45 BALANCE IN UNBALANCED TIMES Redefining How We Talk About Balance

46 INTERMITTENT FASTING

Keeping Healthy + Balancing Hormones

LIFESTYLE

48 EDITORS PICKS Products We Love

50 MINNESOTA NATIVE Supporting Indigenous Communities

52 YOGA BUSINESS How To Create One

54 RITUALS OF THE SOUL Book Excerpt

56 DIY SKIN CARE At Home Self-Care

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58 READING ABOUT YOGA In Non-Yoga Works

60 SOUTHERN CUISINE Clean Eating Recipes

62 SIT DOWN TO RISE UP Book Excerpt

EVENTS + PARTNERS

63 EVENTS THIS SEASON

April through October 2022

65 DIRECTORY

YOGA + Life Annual Partners

66 LOVEYOURBRAIN

Providing holistic support to the TBI community

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SPOTLIGHT

STUDIO SPOTLIGHT:

UP YOGA

BY BETSY WEINER (SHE/HER)

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SPOTLIGHT

I

had the pleasure of sitting down with the owner of UP Yoga, Lindsay Grabb.

UP Yoga is a heated power vinyasa studio in South Minneapolis. Along with their more physically-challenging classes, they offer foundational and non-heated classes, Yin Yoga, sound baths, workshops in a range of topics, and a 200-Hour Empowerment Teacher Training.

abundance, it flows, and it’s the same with my time. Time is really the only currency, isn’t it? When I feel like I don’t have time with my kids or I don’t have time to get it all done, I get stressed.

B: The theme of this issue is all about balance. What does balance mean to you?

L: I come back to joy, laughter, and

BETSY: Hi, Lindsay! I am so looking forward to learning about what inspired you to open a yoga studio. Tell me a bit about how you came to yoga?

LINDSAY: I moved to Minneapolis after graduating college in Indiana in 2000.

I worked at Target Corporation in their buying department. I took my first yoga class in 2009. I loved the community aspect of yoga. About a year later, I fell in love with the heated vinyasa practice. In 2012, I attended a Baron Baptiste program, and that was my first experience with a yoga program meant for transformation. That was my introduction to meditation and the real inquiry work of yoga. That same year I completed my 200-Hour Yoga Teacher certification, quit my corporate job, started teaching yoga, and moved to Singapore.

We moved back to Minneapolis in 2015, and I switched gears a bit and became a birth doula, which was my first experience running my own business.

B: What was your inspiration taking you from immersing yourself in yoga to running a studio?

L: In 2016, I assisted at a Baron Baptiste training in Sedona, Arizona. I loved being of service in a way where I saw what it took to run a bigger yoga program and the impact it could make on the students. I noticed people wanted to be seen. I came home inspired by the work of doing that selfdiscovery. I journaled on the plane home and wrote: “I will open a studio.” South Minneapolis didn’t really have a heated yoga studio. I don’t think I was home a week before we had a broker and started looking for the right space to open. Everything about it felt like I was supposed to be where I was.

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B: What is the mission of UP Yoga?

L: To empower you to generate connections, take action, and be a leader in your own life. Our core values are connection, growth, integrity, empowerment, inclusion, and leadership.

We are mainly a heated power vinyasa studio, but I want people to know the power is meant for you to discover your own power. We offer foundation classes in which all levels of practitioner are welcome, and we have people of all ages and all sizes.

B: Part of our conversation was about integration and noticing when you feel off balance. Can you say more about this?

L: When things are siloed, you tend to feel a heaviness; I feel as if I’m stagnant or rigid versus being in a state of flow. I like that energetic flow as it relates to everything in life. This leads me to think about the ideas of abundance and scarcity. When I lean into

community. I have a deep sense of wanting to be joyful and wanting love, and in the practice there’s a clarity of being able to ask the question: “Is what I’m doing bringing me closer to those things or is it not?” When I’m feeling love and joy, I feel balanced because I think that’s a true version of myself and who I want to be. When I’m worried and judgmental, I feel off balance, and I know I want to practice getting back to where I want to be.

B: How has UP Yoga embraced the BIPOC community?

L: UP Yoga has always been welcoming and inclusive. The last couple of years opened my eyes to what more we can do.

How do we make sure people of all colors, genders, and sizes feel comfortable coming in? We have a diversity expert on our team, and she leads a workshop once a year for the teacher trainees and the staff. We also offer scholarships through a program we created called Uplift the Community. + UP Yoga is located at 4325 Nicollet Avenue in Minneapolis Website — upyogamn.com

BETSY WEINER is a dedicated teacher, guide, and humble student who has been working and learning in the spaces of yoga, meditation, Yoga Nidra and spiritual life coaching for over 20 years.

She believes we already have everything we need within, and that each one of us is whole and complete, exactly as we are. Betsy moonlights as a back-up singer in a cover band and thinks laughing might truly be the best medicine.

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SPOTLIGHT

“[Yoga] helped us stay connected and helped my mental health.”

- Jer Loudenback, Deaf yogi.

Yoga Project

BY JESSALYN AKERMAN-FRANK (SHE/HER)

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s the only Deaf yoga teacher practicing in Minnesota, I provide classes in American Sign Language and, being Deaf myself, understand how to incorporate cultural sensitivity and use of cultural norms to gain the trust of my yogis to allow them to let go of the one sense they use to gain information, which is their eyes. As many of you experience yoga through the ears, we Deaf experience the practice through our eyes. To close our eyes for a minute is challenging, not relaxing. Teachers who understand this are able to work with their yogis to achieve relaxation and calmness through the eyes in different approaches.

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I also work with the DeafBlind community and consultants to create an experience for DeafBlind participants similar to programs for sighted/hearing yogis.

When COVID hit, teaching at the local Deaf club was no longer an option, and

DeafBlind yoga in person before COVID.

DEAFBLIND

teaching went full-time online, under Deaf North Yoga. We were uncertain if this would work, but the online program was a huge success. Not only did we achieve launching twice-a-day, five-day-a week, classes for Deaf, DeafBlind, and hard-of-hearing yogis and ASL users, we attracted members from other states.

“Yoga helped me through the pandemic,” states one Deaf yogi, Albert Walla.

“It helped us stay connected and helped my mental health,” says Jer Loudenback, another Deaf yogi.

To be inclusive, Jessalyn launched the DeafBlind Yoga project in partnership with Lindsey Moon, President of DeafBlind Association. COVID impacted the DeafBlind community more as their access to communication was cut off. Communication through tactile (signing with their hands) and/or using protactile (signing including other body parts) was their only access to information decreased isolation.

To help eliminate isolation, I began to work with community members who received vaccinations. I provided tactile

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SPOTLIGHT

communication so that DeafBlind members could join yoga. After securing DeafBlind interpreters, the funds to pay them, and scholarships to award DeafBlind community members, we had over ten participants in our first eight weeks. Many of the adaptations included using “signs” that represented the movement, props for tactile

focus, and visualization techniques and the sense of touch to maximize the experience.

Imagine what this class looks like. I (Deaf) teach the class at a slower pace so that the words and movements can be described to the DeafBlind yogi and then practiced. We repeat this movement until all the varying visioned participants fully

understand before we move forward with the next sequence. Some yogis took three or four classes before we could move forward with the full sequence.

The benefits of Yoga should be accessible to everyone. +

JESSALYN AKERMAN-FRANK is a certified and trained Deaf yoga teacher. She is the only one in Minnesota and one of 40 in the United States. She has been teaching in the Deaf, DeafBlind and hard-of-hearing and hearing community for 20 years. She taught at yoga centers in Minnesota, as a guest teacher in other states, and with Passages Deaf Travel on Deaf cruises. She is trained in the RYT-200 program, Yoga Ed., Kidding Around Yoga, Firefly Yoga, and Chair Yoga. She trained in life coaching and is currently studying in the Reiki Master program. Jessalyn moved her studio online at the start of COVID, and Deaf North is currently online five days a week, with four teachers: one Deaf, one DeafBlind, and two fluent in ASL.

STUDIO SPOTLIGHT:

MUDITA WELLNESS

BY BETSY WEINER (SHE/HER)

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llissa Obler is the owner of Mudita Wellness in Stillwater, and the organizer and founder of the upcoming River Valley Yoga Festival. She is committed to sharing her vision of making yoga accessible through her weekly classes and workshops, as well as through discounts to First Responders, Veterans, Teachers, and those 65 and older. The River Valley Yoga Festival will be held on a farm just north of Stillwater over the weekend of September 23-25, 2022.

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BETSY WEINER: Hi Allissa! Tell me a bit about your background and what brought you to yoga?

ALLISSA OBLER: I was diagnosed in my teens with a genetic neuromuscular disease causing poor balance and coordination, as well as difficult proprioception. I found B.K.S. Iyengar’s book, “Light on Yoga” and it made me think perhaps yoga might help.

I’m from Illinois and lived in Chicago at that time, where I found a yoga class. I came away from that experience feeling inspired.

That was about 25 years ago and, as I like to joke, when all yoga mats were purple. Ha! My practice was on and off after that, but I always came back to it knowing something was there.

B: What was the inspiration that led you to become a teacher?

A: About 6 years ago I went to stand up and could not bear any weight on my legs.

My legs literally gave out on me. It lasted for about a month. I was under a tremendous amount of stress at the time. I knew I needed a break and I felt like the Universe Continued …

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SPOTLIGHT … continued from previous page

B: What was the impetus for the River

said, “Enough!” I took time to meditate and do the internal work of yoga. I thought about teaching for quite some time and wanted to offer the gifts of these practices to others and pay it forward.

B: What inspired you to open a studio?

A: I felt like it was time to have a space of my own. I wanted to be able to bring my style to the forefront with the freedom for it to be an extension of my vision. I love what we are growing in this space. We have a very special, caring, close-knit and welcoming community. I wholeheartedly believe yoga is more than just a physical practice, it’s a lifestyle. Mudita is an extension of that belief. I want to encourage people to slow down and find space in their mind and in their life to be more aligned with the best version of themselves. It’s important to me that yoga is accessible so that everyone can benefit.

Valley Yoga Festival? How did the idea come to fruition?

A: I feel like all roads have guided me to this place. I followed so many serendipitous meetings and trailheads. About 6 years ago I dreamt that I would oversee a yoga festival. The thought never really left my brain! I had attended a yoga festival held on a farm in Illinois and had a lovely experience. I remember thinking: “Why don’t we have one of these in Minnesota?”

One day I saw my chiropractor and I said something about bringing a yoga festival to Minnesota; saying it out loud made it real.

My varied background makes sense now in light of all that needs to be done in order to bring this vision to life.

B: What else can you say about the upcoming festival?

A: I want to highlight all the unique and beautiful things about this area. I am looking

into partnerships with local businesses and vendors. I plan to bring in a variety of yoga styles and practices from near and far; both physical and non-physical; mudras, mantras, mala making, Ayurveda, nutrition, and even the environmental aspects of the area as it relates to our practices. I think my mission is to help bring yoga to the masses and I love the idea of bringing people together. The festival is for all practitioners, even those who never thought yoga might be for them.

A place to gather over the course of one weekend to share with each other, learn from each other, grow together, and heal together. I want everyone to feel welcome, and to feel they are a valuable part of the community. + You can find Allissa and Mudita Wellness at 1903 Greeley Street Suite 100 Stillwater, MN and at www.muditawellnessmn.com For more information and to stay up-to-date on festival details go to https://rivervalleyyogafestival.com/

BETSY WEINER is a dedicated teacher, guide, and humble student who has been working and learning in the spaces of yoga, meditation, Yoga Nidra and spiritual life coaching for over 20 years. She believes we already have everything we need within, and that each one of us is whole and complete, exactly as we are. Betsy moonlights as a back-up singer in a cover band and thinks laughing might truly be the best medicine.

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RIVER VALLEY

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SPOTLIGHT

BETSY WEINER: What was your path to

STUDIO SPOTLIGHT:

YOGA NORTH

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olly McManus is the co-owner of Yoga North along with Ann Maxwell. Together, they created a style of therapeutic yoga called Soma Yoga. Molly was just elected president of the IAYT: The International Association of Yoga Therapists. We had a fascinating discussion about her journey and the development of Soma Yoga, her history with the IAYT, and her upcoming role as president of the organization.

yoga?

MOLLY MCMANUS: I flirted with yoga for a few years, about 30 years ago!

I studied yoga, Ayurveda, therapeutic yoga, and somatics. I got serious with it in a way where I felt like I got to know myself and learn about myself. I had some physical issues; I was diagnosed with some autoimmune conditions and anxiety. Yoga was a way for me to heal.

B: How do you think yoga attended to those things for you?

M: I started to move back into my body and figure out how to embody myself differently.

Yoga helped me modulate my stress responses. The philosophy of yoga helped me learn that I didn’t have to believe all my

BY BETSY WEINER (SHE/HER)

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SPOTLIGHT

M: The role of president is initially for one

thoughts. I learned there was hope. I could do these practices for myself and be in the space to find more well-being. I like to call it “whole being well-being.”

year, but we are looking at a 3-year plan.

There are 3 main issues we are focused on.

One is increased awareness in Diversity, Equality, and Inclusion (DEI) in the yoga therapy community and in its leadership.

The second piece is to build better business practices of reaching out to other communities. We would like to see the integration of yoga therapy in the medical field and integrative health systems. The third goal is to educate people so they see yoga therapy as a viable, respected, and helpful profession.

B: How did you decide to teach?

M: I wanted to spend time learning in an organized and structured way of getting to know myself even more, so I went through the teacher training at Yoga North. Within a few months, it opened things up for me, and I felt compelled to share it with other people. Luckily, I got hired at Yoga North right away and never looked back.

B: This is amazing, Molly! With all that

B: What was the avenue to yoga therapy from there?

M: The first person I worked with was Ann Maxwell, who is now my business partner here at Yoga North. She brings a more therapeutic approach to yoga, and I have studied with many teachers since then.

B: The two of you created a system of practice called Soma Yoga, what is that?

M: Soma Yoga blends Vedic traditions: Ayurveda, Yoga, and Samkhya along with somatics. It came out of our desire to build yoga therapy accessible to everyone. Based in neuromuscular re-education, somatics brings consciousness to movement. We can work with stress responses in the body, and start to dismantle them to find freedom, ease, and joy. The Ayurvedic piece works with lifestyle and supports the 6 pillars.

What we do is inherently trauma supportive.

With yoga, we find more consciousness and peace, and that means getting to stability. Soma Yoga takes the capacities built on the mat and brings them to a full 360-degree life. I truly believe it is never too late to start. We don’t have to settle for a life of suffering. I want us all to know it is never too late to heal, to make changes, to move toward joy and contentment and peace in our lives.

B: How did you get involved with IAYT? What was the evolution for you within the organization?

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M: Yoga North was one of the first 12 schools in the world to be accredited. Ann and I went to the conference for a few years and loved the community. They asked us to do some work for them and I said yes and spent several years on the accreditation committee. It was intense. I learned a lot about yoga and yoga therapy, and even more about structuring programs. It was a great experience for me and a time of beautiful growth for IAYT. They invited me to sit on the board and I sat on the board for about a year. I was nominated for president of the board and elected last year.

B: As president of the IAYT, what are some of your goals and visions for your upcoming tenure?

you do — teaching regular classes and workshops, helping to run 200-, 500-, and 1000-hour trainings, and running your position at IAYT — how do you manage your time?

M: I became ill with a very rare form of pneumonia in 2020 (not Covid related).

I was on a ventilator and went into respiratory failure in the ICU. After coming back, I slowly blended work back in. To be honest, it’s continuously trying to check in with myself and ask what practices will support me. I think that’s something we should all work on. I think it’s important to remember to make more time throughout the day to stay connected to remembering who we really are. This is the work of yoga. + You can find Molly and Yoga North at www.yoganorthduluth.com. For more information about the IAYT go to www.iayt.org

BETSY WEINER is a dedicated teacher, guide, and humble student who has been working and learning in the spaces of yoga, meditation, Yoga Nidra and spiritual life coaching for over 20 years.

She believes we already have everything we need within, and that each one of us is whole and complete, exactly as we are. Betsy moonlights as a back-up singer in a cover band and thinks laughing might truly be the best medicine.

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ON THE COVER

CONGRATULATIONS TO

ERICKA JONES

the winner of our cover model contest

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HAIR AND MAKEUP BY:

PHOTOGRAPHY BY:

SPACE PROVIDED BY:

Sarah Elizabeth Artistry

Amy Zellmer

Tula Yoga and Wellness

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ERICKA JONES

(She/her)

WHERE DO YOU LIVE: I currently live in Minneapolis, MN. I was born and raised in Lincoln, NE. While Nebraska is my roots and anchor, I’ve lived in four other incredible cities that added to who I am today.

WHAT GETS YOU EXCITED ABOUT THE RELAUNCH OF MN YOGA + LIFE MAGAZINE? Bringing the diverse yoga community in Minnesota into one centralized spot. I’m excited to listen and hear from a diverse group of teachers within the region who use this practice as a way of being. I want to see new faces and hear new voices from teachers and practitioners we may not hear because they’re in smaller communities or cultivating a community in “nonmainstream” yoga spaces.

WHAT INSPIRED YOU TO APPLY FOR THE COVER MODEL CONTEST? One of my best friends. Honestly, when I heard the word “contest,” I hesitated, because I think that’s how yoga became so sensationalized. However, after reflecting on the region and the lack of diverse representation for people of color — I had to step into courage and my purpose, and view this from a lens of creating space for

ON THE COVER

others to see themselves. Because most of the time my lens is defaulted to see it through the lens of tokenism, since I usually am the only one in these spaces; that could be as Black, a woman, or a Black woman.

WHAT IS YOUR FAVORITE COLOR? White and Yellow - purity and joy.

COFFEE OR TEA? Both, but preferably warm water with lemon, ACV, lion’s mane, and collagen — my liquid elixir.

WHAT DOES “BALANCE” MEAN TO YOU? To me, balance means knowing that all things are not always in balance.

The demands we have in life will teeter totter. I see it as a dance. At times work will be demanding and take priority over something else I want to do. However, when I return to my breath or finish a meditation, I feel the internal balance allowing me to move through demands with grace, ease, and equanimity.

HOW DO YOU INTEGRATE BALANCE INTO YOUR LIFE AND YOUR WORK? For me, I see balance with how I move through transitions. Do I respond or do I react? If I’m in reaction I know my internal compass is off balance and it’s time to step away from the demands of life, get in tune internally by restoring myself with rituals, and return with more clarity. So I integrate it by looking at how I respond to demands and transitions.

Ericka Jones is a Diversity, Equity, and Inclusion professional of 14 years. In her professional role, she collaborates with key stakeholders to develop comprehensive strategies to increase diversity, build and sustain inclusive behaviors, and generate equitable outcomes.

Ericka is the Founder of the Yoga Coalition, an alliance for combined action bringing inclusion, equity, and diversity to the yoga community. A 200-hr yoga teacher, Ericka teaches meditation and is certified to teach 1 Giant Mind Learn Meditation course. In addition, she’s a lululemon brand ambassador. Her purpose and passion are to bring the intersectionality of diversity, inclusion, and equity with yoga practices into spaces by bringing the yoga coalitions’ mindful inclusion training into yoga teacher training programs. + https://www.yogA-coalition.com IG: ericka.jones_

Thank you to everyone who applied, it was an incredible group of inspiring women and was hard to narrow down. Our other finalists were:

Danielle Jokinen

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Marie Nutter

Melissa Sargent

Mary McCullum

Sabrina Mercedes

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YOGA + MOVEMENT

TRANSCENDING BALANCE

BY CORTNEY FRANKLIN (SHE/HER)

M

any of us, when we think about practicing yoga, immediately feel a sense of intimidation. Thoughts of arm balances, complex postures, and smooth transitions create an unrealistic picture in our mind of the practice. I know this from my own experience. I avoided yoga for many years based on an irrational belief that it was not for me. It was out of my league; I couldn’t practice yoga. I hadn’t even really tried! I held a preconceived, wildly incorrect image of the practice in my rigid mind. I thought yoga was for someone perfectly toned, flexible, relaxed, and Zen. For heaven’s sake, I could hardly put one foot in front of the other and walk most days, let alone attempt to gracefully contort my body into a standing bow pose. Nope. Not for me. So, I avoided it.

I began practicing yoga while going through my divorce. A dear friend of mine dragged me to a couple Vinyasa classes and I enjoyed it, mostly because we spent time together and always stopped for Panera Bread on the way home. But it hadn’t quite spoken to my soul yet. It hadn’t clicked.

The moment it did, the class turned my perception upside down and will be forever etched in my memory. I ventured to a class on my own. I was tired, sad, and looking to spend a few hours doing something that would take my mind off missing my kids. It was a Yoga Sculpt class and, if you’re familiar with the format, you know it’s intense.

I wasn’t sure what to expect. The class was packed. I would guess 50-60 people

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YOGA + MOVEMENT

in the studio with no more than two inches between mats. As people continued to flood into the room I started to panic. All these people, just walking around confident and smiling, knowing what they were doing!

Where was I? We grounded into extended child’s pose and the instructor opened up about her journey with self-love, divorce, and single parenting. She reminded us not to worry about how our neighbor looked or what they did. This was our class. Being there, in that moment, was enough. It felt as though she spoke directly to me. I physically worked harder in that class than I ever worked before. But more importantly, my mind worked in overdrive. I believed I could finish the class. Sweat dripped from my body and my heart pounded. Out of breath, I just kept going. The energy was unlike any I ever experienced: sweaty high-fives, humidity, heat, but I felt support the most. I wept after that class.

It was the moment I knew yoga could change my life. Not just physically. We often focus solely on the physical benefits of our practice. How it changes our body. Outward for the world to see. There is a juncture in our practice where yoga transforms from means of physical exercise, to a form of meditation and mindfulness beyond the physical body that transcends off the mat.

For me, it was when I realized the balance I created in my physical body also symbolized the balance I could take with me into my dayto-day life. It was no longer just a workout. It was a lifestyle.

You see, at that time in my life, I felt mediocre at everything. I felt mediocre

at home as a mom, in my career to my employees, and with my friends. Truthfully, I was hurting with open wounds. I hadn’t quite figured out how to find the balance between my new reality, obligations, single-mom life, and truly caring for myself. I floated through life and experiences, often off-kilter and imbalanced.

But I was healing. Every time I came to my mat, I was reminded of the importance of taking care of myself. As a newly divorced young woman, I needed a healthy outlet.

I needed a safe place to work through the guilt, pain, and emotions that I felt. Yoga became that outlet for me. Every class I attended, I walked out feeling stronger, empowered, lifted-up, enlightened, supported, and BALANCED. Slowly but surely, I began to implement the mantras or messages I received during class. For years, my intention for each class did not change: to create peace with my new reality and to be the best version of myself that I was capable of.

We see the biggest change in our lives when we realize everything we do in class is symbolic and meaningful. Every breath, every posture, and every mantra is not meant to stay within the studio walls or stagnant on the mat. It’s meant to provide you with a springboard of reminders, encouragement, and stability to take with you when you leave. When we truly embrace and listen to not only the message presented to us by the instructor guiding the class, but to our own inner being, we identify what we need beyond the four corners of our mat. When we move, one breath to one movement, we

work through our stuck or stale thoughts trapped in our mind and body. We begin to take our practice with us off the mat and into our daily lives.

The real question is, how do we take the balance we practice on the mat with us into the world? In yoga, we mirror our poses on the right and left side. Although the physical sensation often feels different and even asymmetrical from our right to left sides, we CREATE balance in our physical body.

We also place emphasis on the importance of honoring our body in rest and stretching as much as the hard work we put in. This creates an experience of moving meditation that takes us out of the crazy spiral in our minds and back to the present moment and space. If only for 60 minutes, we give back to ourselves so we can take care of the people and passions that mean the most to us.

If we do not create balance, we will not have balance. If we continue to neglect ourselves, we will always feel defeated.

If we never rest, we will always be tired.

If we always give, we will eventually burn out. We create balance between hard work and restoration. The very practice of yoga gives us an opportunity to counter the hustle and bustle of 21st century living with a mind and body experience that helps us focus on the present. The practice of yoga is ever-changing and evolving. It adapts and changes as we grow, but the message remains the same; find your center, honor and love yourself, practice, and most importantly, take your practice with you off the mat and into the world! +

CORTNEY FRANKLIN is the owner and founder of Bodhi Studios, LLC. She has a Bachelor’s degree in Biomedical Science and a Master’s degree in Healthcare Administration. Cortney has spent the last 10 years building a career in the Financial Services Industry that she is also passionate about.

She has two boys, Carter (10) and Collin (9). Cortney enjoys spending time at home with her kids, cooking, reading, politics, vacation and finding joy and laughter whenever possible.

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MOM + BABY YOGA

BY SHARI VILCHEZ-BLATT (SHE/HER)

Huh? Baby yoga? C’mon!

No, seriously … baby yoga!

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f you think about it, baby yoga makes perfect sense. Babies are going to do it anyway, with or without our help.

They develop through yoga poses, which can aid in their gross and fine motor skills. When the baby first lifts up their head during tummy time, that’s their cobra pose. When the baby first gets up on their hands and knees and looks up to the world, they’re in their cow pose. When they look down again, cat pose. Take an infant who sits on their own, and look at their stunning posture. Now make a noise behind them to make them turn and twist to see. Gasp!

Look at that perfect twist coming from the upper body … a twist we as adults strive to achieve. Before they stand, babies will come into a down dog pose and lift up from there. Babies are natural yogis!

What about mom? She may have had a strong practice before her pregnancy. Why mom-and-baby-yoga instead of getting a sitter and going back to your vinyasa adult class? Why not go to the gym or spin class to get back into shape? Well, you’re a mom!

Your post-delivery body might not agree due to your lack of sleep, and bonding time is important. Why not enjoy this practice together?

What is mom-and-baby-yoga? The way I teach it, anything goes in the class: crying, feeding, fussing, and changing — on mom or baby’s part. All are welcome. I try to manage mom’s expectations regarding what might happen in class. So, if an infant screams the entire hour, we’re OK with that!

I’m there to support mom and let her know

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we can help. We’re OK with the sounds and smells; there is no such thing as “zen” in this class. If it happens, it’s truly a miracle.

I try to do half the class for mommas, and half for the babes. But baby might decide they need our undivided attention, and we’ll abruptly switch gears to baby yoga if needed. I invite moms to approach class with a sense of humor — they might get a great yoga workout and baby might too, or they will nurse the majority of class.

Maybe baby will sleep through the whole class. You never know. Sometimes it’s just great to get out of the house and make a mom friend (and a baby friend, too).

“Babies naturally move through many of the primary yoga poses in their developmental process from birth through creeping, crawling, standing, and walking.”

Introductions are important in a momand-baby-yoga class. I set up the room in a circle formation, as it lends itself to community and playful space for the babes in the center. I like to go around the circle and give the moms a chance to introduce themselves and their babies, tell how old their little one is, and highlight any milestones they may want to brag about.

We tend to keep sleeping through the night on the down-low, but if a mom’s earned the right to brag on this, they go ahead!

I also take requests to best serve the mommas. In this class, I really want to listen to their needs. These women purely serve the needs of their infants. I want to give them an hour where they can be served and take a moment to find and listen to their breath. Requests include heart opening to ease hunching from breastfeeding, lower back exercises to counter constant bending down and lifting baby up, upper back and shoulder exercises (to relieve pain from holding baby, nursing, and fatigue), core strengthening, hip openers, and overall movement exercises. Some moms are just happy to get out of the house and meet another new mom in the same boat.

When it’s baby yoga time, mommas move their infants into the poses. Depending on the energy and developmental milestones of the babies, we might start with babies on their backs or seated, and begin with a song or an “Om” to teach them it’s now their time.

Babies naturally move through many of the primary yoga poses in their developmental process from birth through creeping, crawling, standing, and walking.

They need to do this to develop the natural curves in their spines, as well as build strength in their muscles. Baby yoga aids in digestion — how amazing that you can help an infant experiencing gas pain and discomfort through yoga poses! Yoga assists their developmental process, aids in brain development, builds healthy sleeping patterns, and soothes a baby. Yoga can also be a great bonding tool for mom, baby, and Dad too!

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“Yoga assists their developmental process, aids in brain development, builds healthy sleeping patterns, and soothes a baby.”

might have a “first” in class – first roll over, first sit up, first stand, first step, or even hear a word.

The last and most challenging part of the class: relaxation. Some babies love to fall asleep or chill on mom’s chest or on a blanket. Some want to eat, and some prefer to play with the baby toys set out in the

middle of the circle. So, for mom, relaxing while babies bang toys together might be challenging. Most don’t care and find their peace for just a few minutes of muchneeded deep breathing and turning inward — likely something they have not had time to do since baby’s birth. Nothing beats these very precious and present moments. +

Common baby poses include butterfly, twists, tree pose, warrior III, poses that cross the midline, bridge pose, half- or full-bow pose, cobra, down dog, and many others. We do a lot of singing and praising throughout these poses, using our happy energy to show delight.

What can you expect to find in a class like this? You might find one or more babies crawling on your mat under your down dog or warrior pose. Or you might find your infant (or someone else’s) helping you to “get deeper” into a pose as they lean on you and smile. You might find peek-a-boo sessions happening while in a plow pose.

You also might get your hair, nostrils, or lips pulled too. You can expect to hear cooing, crying, and screaming (some screams are delightful screams as baby is just finding and testing their voice). You can expect drool, spit up, diaper changes, water bottles, and other personal belongings disappearing or being tasted by pickpockets in your diaper bag. You can expect raspberries and possibly some waving. You

SHARI VILCHEZ-BLATT is the founder and creator of Karma Kids Yoga, an internationally-known kids’ yoga program. Shari is a master infant, kid, and teen yoga instructor. As a mindfulness teacher, she trained thousands around the world. She lives to play and plays to live! You can find her on Sesame Street sharing yoga with the furry monsters and on iTunes and Spotify with her awardwinning album, Come Play Yoga!

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YOGA + MOVEMENT

GO WITH THE FLOW

BY JENNIFER GOLDEN (SHE/HER)

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“SUP [stand-up paddleboarding] yoga consists of poses practiced on a paddleboard floating on water — an ocean, lake, or even a river.”

J

ust like waves in an ocean or river’s current, our lives are always moving. One of the many reasons why we practice yoga is to find stillness within the constant change that life brings. Today, many yogis find stillness by bringing their practice to a surface that’s always moving: the water.

The act of propelling oneself on a floating platform with the help of a paddle or pole can be traced back as early as 1000 BCE across multiple continents. Surfing as a sport originated in Hawaii in the 1940s and stand-up paddleboarding (or SUP) in its current form makes surfing more accessible.

SUP reached California in the early 2000s and people quickly adopted the sport worldwide. By 2005, SUP diversified into other activities such as racing, touring, fishing, and yoga.

SUP yoga consists of poses practiced on a paddleboard floating on water — an ocean, lake, or even a river. While combining asana with a sport that comes from surfing may not seem like an authentic yoga practice, this modern way to embrace ancient philosophies continues to gain popularity as yogis discover its many physical and mental health benefits.

Connection

Empowerment over fear

Science confirms being outdoors improves your well-being. Practicing yoga outside connects your vision with the beauty of nature, your breath with fresh air, and your body with the floating sensation of being on the water. Connecting with nature alleviates the heaviness of life we all feel at times.

Seeing a great expanse of water, along with the very real possibility of falling in, provides a boost of adrenaline that isn’t normally present in a land practice. The extra focus and motivation relieve stress and creates a sense of empowerment applicable to all other areas of life.

Mindfulness Yoga on a paddleboard, practiced at a slower pace, strengthens your proprioception, or the awareness of your body in space. You may be able to correctly place your foot without conscious thought when you’re on a floor, but you will pay close attention to every movement on a paddleboard so you don’t fall in. This mindfulness keeps your focus in the present, or the here and now.

Balance while moving Flowing through poses on a paddleboard that moves with the wind and current requires you to engage your muscles differently than you would on a stable surface. Your core will especially feel the effects of the modifications required to create balance in your poses.

Resilience and acceptance When you do fall in, you have no choice but to climb back up on your board and try again – a life lesson in and of itself.

Accepting you will fall in at some point grants you an opportunity to practice Aparigraha, or the Yama of non-attachment.

New perspective SUP yoga brings new challenges to even the simplest of poses. If you have been practicing for some time, you might turn on autopilot as you do downwardfacing dog for the thousandth time.

But even the most experienced yogis will approach yoga on the water with a beginner’s mindset, bringing new energy and a sense of empowerment to their practice. +

JENNIFER GOLDEN discovered yoga in 2007, when she dropped into a Minneapolis studio for an Ashtanga class and has been practicing ever since. She became an instructor in 2019 through the RYT 200 program at The Yoga Center Retreat and teaches Vinyasa and SUP Yoga there. Passionate about mindful movement, she uses her classes to encourage others to see beyond the physical aspects of yoga and embrace it as a lifestyle. Jennifer is originally from western Wisconsin and moved to Minnesota after high school. She lives in Minnetonka with her husband, two sons, and their two pet rabbits. When she’s not on the mat or the paddleboard, she loves traveling, reading, watching movies, and eating chocolate.

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YOGA + MOVEMENT

BRAIN-BOOSTING

YOGA

BY AMY ZELLMER (SHE/HER)

Have you heard the saying: “Neurons that fire together, wire together?”

O

K, maybe I’m the only neuro geek in the room, but that is exactly what we do in a brain-boosting yoga practice.

When neurons wire together, neuroplasticity happens … which is critical for our brains as we begin to age. Neuroplasticity is our brain’s ability to adapt and create new pathways, especially important for anyone in cognitive decline.

Did you know after the age of approximately 25, our brain begins declining? So when I say “as we begin to age,” I am referring to anyone in their late 20s on up. Everyone needs to be concerned about their brain health, no matter their age, because if your brain isn’t growing, it’s declining.

By forcing the left and right brain hemispheres to work together in brainboosting yoga, while purposefully confusing the brain and challenging it to learn new information, we keep our brains functioning at their highest level — and neuroplasticity happens.

Yoga, in general, will help you feel more at ease and build endurance. When we focus specifically on brain-boosting yoga,

we create changes in our brains, bodies, and lives.

Strategically using contralateral, cross lateral, midline, and gaze stability exercises in conjunction with “resetting” poses (such as gentle forward folds) and breathwork, we give our brains important neurological information.

Neurological information:

seated in a chair. The key is consistency … you can’t just try it once and say whether it worked or not. You need to practice consistently to give your brain a chance to develop neuroplasticity and create lasting changes.

Benefits of brainboosting yoga include:

• Proprioception (where we are in space) • Visual-spatial awareness • Vestibular input • Parasympathetic activation (“rest and

• Improved flexibility • Increased strength • Better balance • More restful sleep • Improved relationships (think: less

• Improved vagal tone • Nervous system resilience

• Enhanced mobility • Calmer sympathetic nervous system

digest” mode)

Every BODY really can do yoga, regardless of size, flexibility, ability, and injury. I use a slow, gentle, and intentional brain-boosting yoga style. If you have balance or mobility issues, you can get the same benefits by doing the practice

conflict because you are less stressed)

(getting you out of “fight or flight”mode)

• Creating neuroplasticity (critical for our brains as we age)

• Improved gut function

AMY ZELLMER is Editor-in chief of MN YOGA + LIfe Magazine and The Brain Health Magazine. Amy has a passion to spread the message that yoga is for every BODY, regardless of size or ability, and a mission to raise awareness about the devastating consequences of TBI. She has her 500RYT, and is certified in trauma-informed yoga, LoveYourBrain yoga, and Yoga For All. She is also a Reiki Master.

In her free time, Amy enjoys road-tripping across the country visiting National Parks.

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PICTURED ARE A FEW POSES YOU CAN TRY AT HOME:

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Begin in a wide stance with your right foot forward and left foot back. Square your hips to the front foot and place your right hand on your hip. With slow and controlled movements, inhale as you lift your left arm overhead while bending the right knee. As you exhale, straighten the leg and lower the arm. Do 5-7 cycles on the right side, and then turn to the side of your mat with your hands on your hips and do 1-2 slow forward folds. Turn to the left and repeat on the left side.

Begin with your feet slightly wider than hip-width. Bring your arms straight out in front of you, grasping your hands with the thumbs pointing up. Focus your gaze on your thumbs as you slowly rotate your body to the right, back to center, and then to the left. Repeat 5-7 times.

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Begin in mountain pose, and then cross the right leg over the left with the right foot on the floor next to the left foot. Cross your arms across your chest, hugging your shoulders. Breathe here for 1-3 minutes … you may close your eyes or gently lower your gaze to the floor. Uncross your legs and arms. Shake your body for 1 minute before repeating by crossing the opposite leg and arms.

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Begin with your feet slightly wider than hip-width, hands on your hips. As you inhale, raise your right arm overhead and continue into a lateral bend to the left.

Exhale as you release your arm back down to the side. Repeat 5-7 times on this side, taking a minute to shake your body before repeating on the other side.

Begin in table top pose on all fours. With slow and controlled movements, inhale as you extend your left arm in front and your left leg to the back (you may rest your foot on the floor if you’re unable to hold it up without shifting your hips). As you exhale, bring your arm and leg back to neutral. Repeat with the right arm and left leg. Do this 5-7 times with each side. +

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YOGA + MOVEMENT

BRINGING

BY MEGHAN HATALLA (SHE/HER)

M

editation is not a new practice, but is completely revolutionary in seemingly conflicting contexts, like the corporate world.

In a 2017 study by Academy of Management, researchers found an increase in productivity in those who began a transcendental meditation practice, but it didn’t stop at simply performing at a higher level. Meditators also felt they built better relationships with supervisors and coworkers. They felt more satisfied in their jobs, and a general sense of happiness (I’m not sure how exactly the researchers quantify happiness, but it’s in the report).

Numerous reports showed similar results, headlined by improvements in focus, decision-making, and self-discipline.

I began meditating relatively recently as a structured part of my yoga teacher training, and the first time I set a timer for five minutes, it felt like forever. Gradually, as the class went on, and I became more adept at sinking in more quickly, meditation became a thing of both respite and rejuvenation: the perfect practice to bring to my corporate job.

Learning more about meditation as something that could help others strengthened my resolve to bring it to my

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MEDITATION

to the (Corporate) Masses coworkers. In enterprise software, workers don’t have a great track record for work-life balance. High pressure deadlines for code freezes, glorified “crunch” weeks that saw some engineers putting in 60-80 hours at their desks, and catered meals to ensure people wouldn’t want to leave work are the norm. If I can’t change an entire culture, maybe I can help a small culture shift, I thought.

The sessions started small. I came back from maternity leave, not so much rested, but ready to carve out a sliver of sanity among the office workers. A mindfulness group had begun to form, designed by an unpaid intern studying mindfulness-based stress reduction (MBSR). I collaborated with the group to jumpstart a meditation-focused offshoot.

CREATING THE CASE FOR MEDITATION Meet Them Where They Are I knew the importance of understanding more about my coworkers and their ability to participate in a meditation group. For example, would they prefer to meet in person or online? How much time did they have in their day, and when was the best

time to meet? We created a survey asking these questions, and included a call for moderators and specific topics of interest.

The survey response was small, and we even got one response detailing how meditation in the workplace was unprofessional. Undaunted but informed, we started hosting small group sessions with interested people. We scheduled 30-minute blocks of times in the day at times that met the needs of most people (Tuesdays at noon), and developed a consistent group of folks. Keeping the time consistent and sending recurring calendar appointments keeps the sessions top-ofmind for our users without any additional pressure to attend.

And even in this pandemic, remoteworking world, we’ve kept the same time blocked off. Attendance changed a bit — people sometimes get too Zoom’ed out to attend yet another Zoom meeting — but numbers stayed relatively strong. In the spring, summer, and fall months, we even managed to meet in person a few times for outdoor sessions.

The format for our meditation sessions is consistent, and provides people with the option to move around a bit. We start with a greeting, share news, and do a short, reflective meditation within the first ten

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minutes. The next ten minutes utilizes a little movement. I lean on my yoga teacher training to create a short-themed practice accessible for all mobility levels. Finally, the last ten minutes feature a longer meditation, and a few minutes in silence before closing.

Know Your Audience Our industry is rational, linear-thinking, and scientific. This isn’t an audience that would be into chanting ‘om’ or Sanskrit verses, so I structure our meditations around ideas that will appeal to them.

Bringing scientific justification, like findings

“Bringing in the social aspect to start the sessions, followed by movement and the deeper practice, turned our sessions into a communal space.

Meditation is no longer just about the practice, but about connection. “

on neuroscience and meditation, appeals to folks who might otherwise be naysayers.

In our organization, we use Microsoft Teams for most inter-team communication.

By posting some articles on the science of meditation to general channels, people are incentivized to join the listserv and give it a try.

The listserv is our primary source of communication with our audience, in addition to a dedicated Meditation Teams channel. Through this, we send out the monthly recurring Tuesday session invite, and always solicit feedback in the invite, on the Teams channel, and in person when I lead the Tuesday session.

Close the Loop with Results In our organization, we could meet as a meditation group without formal endorsement. But being a recognized employee resource opens up a budget and resources. In order to achieve this, we needed to show a positive organizational effect generated from the group.

To do this, we did three things:

1

Defined the metrics indicating success.

We wanted to show our group added positively to the culture, better enabled people to handle stress, enhanced relationships at work, and increased innovation and creativity.

2

Collected all the information and data we could find on organizations who supported corporate meditation programs, and whatever metrics they published. From this information, we created benchmark scores around the things we wanted to measure.

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Sent a survey to our meditation listserv that scored the things we wanted to measure.

We’re in the process of scoring our results to compare with the benchmark numbers we collected. So far, we’re exceeding those scores, and are on track to become an officially-recognized employee resource group.

Designing Your Organization’s Meditation Program If I’ve learned anything about how to create an effective meditation program, it’s to find ways to consistently take the pulse of your organization. As a group, we saw a steep decline when the organization moved to remote work in March 2020, and we spent a lot of time to rebuild the program and find the right tone to attract and retain people. Bringing in the social aspect to start the sessions, followed by movement and the deeper practice, turned our sessions into a communal space. Meditation is no longer just about the practice, but about connection. +

MEGHAN HATALLA: Minnnesconsin Yoga offers encouraging, adaptable, alignment-focused yoga classes and workshops in Minnesota and Wisconsin. Lead instructor Meghan Hatalla pulls together elements of different disciplines, aiming to enhance somatic awareness in the body. Meghan completed her 200-hour yoga teacher certification with Maria Toso of Saint Paul Yoga Center, as well as furthered her knowledge with coursework from Jason Crandell, CorePower Yoga (power yoga extensions), and Yoga North (somayoga modalities).

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YOGA + MOVEMENT

A YOGA AND SWIMMING: A Powerful Combination

BY JANET FAVORITE

s a child, I watched musical extravaganza films made in the 1940s. Busby Berkeley was well known at the time for his overhead camera views of synchronized swimmers performing in large pools.

Swimming in those years provided a way to show off your amazing figure in a bathing suit or loin cloth. I had no idea at the time how important swimming and yoga would become in my life.

My mother, a tall, slim Scandinavian, taught her four children to swim. She floated on her back while all her children tried to grab her toes. Our local pool offered an afternoon of swimming for twenty-five cents. My brother and I rode our bikes there most days. A girlfriend was a gifted diver who loved sharing her skills. We practiced our jackknife dives along with inward and outward dives for hours.

During high school, I practiced with the synchronized swimmers, but never joined the team. Family life disintegrated by then, and I wanted to keep my secrets.

“Water is kind to our bodies and joints.

Movements are easier to achieve in water’s buoyancy. What we accomplish in the water can be practiced on land.”

Swimming became vital after surviving breast cancer at thirty. I managed a small two-person deli at the YWCA before my diagnosis. I remember walking down the street alongside my director. She asked:

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“What will we do if you get sick?” I replied: “I never get sick.” Regrettably, I was wrong.

The doctors found breast cancer soon after we opened.

I found coming back after having a breast removed so early in life a challenge.

Mastectomies affect the range of motion in your arm. My free “Y” membership allowed me to use the pool and recover my mobility by swimming laps several days a week.

A six-month waiting period for reconstructive surgery assured plastic surgeons the cancer entered into remission.

Chlorine is not recommended for my breast prosthesis, so I swam without it. My mom’s advice about “getting over” yourself was stated as: “Nobody will jump off a galloping horse to look at you.” No one noticed my missing breast — most of us only think of ourselves while wearing a bathing suit.

The YWCA also offered a support program for breast cancer survivors called Encore, consisting of group support along with pool exercises. The exercises included yoga-based arm extensions that stimulated muscles, improving range of motion.

Water is kind to our bodies and joints.

Movements are easier to achieve in water’s buoyancy. What we accomplish in the water can be practiced on land. I attended many yoga classes throughout the years, achieving flexibility that enriched my life.

Fast forward thirty years. Older adults dread hearing warnings of knee replacement in our future. Both my knees wound up equally bad from years working as a caterer. I convinced my orthopedic surgeon to do both knees at the same time so that I would not miss work.

Recovery became a rehabilitation marathon. My physical therapist recommended several exercises for range of motion. I sought more flexibility and attained it in the pool by swimming laps with yoga stretches in between.

The king dancer yoga pose requires you to extend your hand behind your back, lift

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up your leg, and grab your toes with your arm stretched behind you. I spent an entire year to be able to accomplish this in the pool. Challenging myself affirms my abilities and retains my agility. Subsequently, I accomplished the pose on a yoga mat.

“Floating is a type of yoga meditation. If you close your eyes you hold no sense of what direction you will be facing when you finally open your eyes.”

You can be active in the water in numerous ways. Our family owns a small cabin on a lake my sister and I inherited from our mother. On sunny summer days I swim, floating where we scattered my mom’s ashes. I call it “floating to relax.” I speak to my mom of how I still miss her.

Floating is a type of yoga meditation. If you close your eyes you hold no sense of what direction you will be facing when you finally open your eyes. You can hear only your breathing as the sun warms your face

and you become one with the lake.

I enjoyed swimming all over the world.

I boast of swimming in three oceans, three seas, and two great lakes, along with many rivers and smaller lakes. Each provided a diverse experience: some enjoyable and others, like the North Sea, bone-chilling!

Sharing my love of water is very important to me. My children, grandson, and great nephews all enjoy the water. My mind stores memories of my grandson Rory treading water with his hazel eyes engaging me and droplets of water clinging to his lashes. He also assured me: “Come closer to the raft, Grandma, I promise I won’t jump on you.”

Swimming during this pandemic proved a challenge. An arm injury kept me out of the water all summer. Indoor pools remained closed until just recently.

“You never realize what you have until you’ve lost it” is an old saying. Several of us have found this to be sadly true over this terrible year. Many abandoned their yoga classes, the fear of infection keeping people away. Others lost so much more than our exercise routines.

The little moments of our lives are what we remember and cherish, wishing for a replay. Those who survive will be grateful for the ability to create new memories.

Hopefully, those memories will include a world where all of us can share yoga practice and the pool. +

JANET FAVORITE is a long-time resident of St Paul, Minnesota. She is the author of a published memoir called Raising Robert, written as a guide for new parents of special needs children. She swims often and boasts of swimming in two Great Lakes, three oceans, three seas, and several cold Minnesota lakes. She feels her outdoor adventures replenish spiritual energy, enabling her to cope with life’s challenges.

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YOGA + MOVEMENT

MANIFEST MOUNTAIN ENERGY Tadasana for Balance in Trying Times

BY MICHELLE SKALLY DOILNEY (SHE/HER)

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n difficult times and in our daily lives, we sometimes feel as if we’re bending into breaking, losing sight of the vast views of ourselves, our “nows,” and our futures. In quiet and chaos, we must find our center to balance the world within us and around us. Reduce stress and anxiety by taking on not just the physical, but also the emotional and mental characteristics of mountains: stamina, inspiration, and conquering challenges.

Mountains symbolize overcoming obstacles. We overcome them through gathering ourselves together, self and community, and accepting what is, instead of what we want or what we avoid. As in raw mountain beauty, remember and manifest the unique raw beauty we all carry in our bodies and energy.

In hatha yoga, we use our bodies, not as exercise machines, but as tools to tune our body health and our emotional and mental health. Tadasana (“tada” = mountain; “asana” = posture) pose grounds us while bringing our energy from below to above, and above below. Like mountains, each body is unique with the common characteristics of awe-inspiring beauty and strength, no matter what surroundings.

Mountains and bodies both have grounding energy and rising energy. In hatha yoga, the

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body’s ability or stance has less effect than the deeper benefits of a posture.

Tadasana can be adapted for any age, body, or mind condition. Body posture helps align the head, neck, and trunk gently over our legs and feet with soft effort.

“Mountains symbolize overcoming obstacles. We overcome them through gathering ourselves together, self and community, and accepting what is, instead of what we want or what we avoid.”

This can be done standing, sitting, or lying down. Breath connects our body to our awareness, and deep, slow, abdominal breathing brings us to balance. Visualizing oneself as a mountain, and then in a

community of mountains, brings us home on all levels. Tadasana is often referred to as the first or main posture of hatha yoga for good reason. The balance it brings moves us on to other postures and to life situations more steadily.

Tadasana can be done anywhere, anytime. Begin practicing at home, with a mirror if possible. Love your reflection and learn from it as you settle into the posture.

Learn any posture from both seeing and adjusting yourself visually, as well as using your awareness to feel your posture. Take the tadasana stance in the grocery line, as you get in or out of a car, first thing in the morning or last thing before bed. Hold the posture for at least 10 seconds and up to 45-60 seconds to fully feel the effects. Pay attention to your body and adjust yourself with ease and honor.

Mountains are solid, yet their landscapes are ever-changing. They absorb and adjust to their surroundings, even during landslides, earthquakes, and lava released from below. Bighorn sheep and snow leopards seek shelter on ledges and cliffs.

Aspen trees grow tall and root together beneath the earth. Bluebirds and golden eagles soar and perch. Water collects, purifies through rock, and flows to us as drinking water or water for our fields.

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YOGA + MOVEMENT

Though they seem solo, mountains are the community, the physical mass, holding the earth’s crust together and balancing our planet.

Our bodies and selves hold the same solo and community nature of the mountains. Our bodies are unique landscapes, from our physical features to our stories, scars, joys, and pains, and how we hold them in or release them from our bodies and our energy. Learn, feel, and

Standing Tadasana

Use this posture if you feel comfortable and balanced in regular standing tadasana and want to experiment with a different foot position. Follow all the instructions, but instead of your feet being hip-width apart, close the gap and hold feet together at the beginning.

Standing Tadasana, cross-arm Follow the sequence for standing tadasana. Once you finish aligning your body over your feet, cross both arms in front of your chest.

Soften your gaze or experiment with your eyes closed if you have the balance.

“Our bodies are unique landscapes, from our physical features to our stories, scars, joys, and pains, and how we hold them in or release them from our bodies and our energy.”

broadcast your individual mountain energy.

Find support from community mountain energy: friends, families, neighbors, groups. We hold our bodies and each other together. Be your own mountain and mountaineer. Connect with your mountain range community for support with tadasana pose and energy.

TADASANA POSITIONS: For all tadasana positions, if you can, use your eyes to establish your balance.

Once you balance in the posture, soften your gaze and focus your energy on your awareness rather than what your eyes see.

If you have balance issues, keep your eyes active. If you are in seated, supported, or supine tadasana, you can experiment with closed eyes more easily. Use your breath to both root and grow your body and awareness while centering yourself at your core.

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Standing Tadasana, foot variation

Supported Standing Tadasana, wall to back

Begin by standing on a solid surface with safe socks or bare feet. Feel your body stand as it is. Keep your feet hip-width apart. Raise only your toes toward the ceiling with your foot flat on the floor, and then lower your toes. Minding your balance, move your body weight from side to side, rolling your feet with the motion. Move your body on your feet from heel to toe, finding your balance spot somewhere in the midsole of the foot. Once you feel your balance, imagine raising your body up: ankles out of feet, knees out of lower leg, hips out of upper leg, ribs separating from each other as you raise your torso, neck out of torso. Head up from neck.

Relax your body into a gentle stack, your head, neck, and trunk aligned over the balance point of your feet. Keep your tailbone in a neutral position, with your pelvis tilted neither forward or back.

Breathe gently and deeply in and out of your nostrils and deeply from your belly as you stand, feeling your energy rise from the floor through the top of your head, and then back down again from the top of your head through the floor. Hold yourself upright with no strain.

This both grounds and raises your body and energy. Feel the energy of your strong core as you breathe.

Follow the sequence for standing tadasana, but stand with your body solid against a wall for support.

Supported Standing Tadasana, wall to side Follow the sequence for standing tadasana, but stand with one side of your body solid against a wall for support.

Seated Tadasana Find a comfortable chair that supports your back. Place your feet firmly on the ground or foot rests, or else visualize firm feet.

Your arms should rest on the chair Continued …

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YOGA + MOVEMENT … continued from previous page

arms in a natural position or be at your side.

Follow the instructions of standing tadasana, and stack your body as best as you can while seated. You may sit either on the edge of your chair with your back free, or use the chair back for support. Though seated, you are still in mountain energy.

In supine tadasana, the goal is to activate any part of your body possible. Move your energy and muscles from your feet up to the top of your head, without strain. Keep your legs at hip-width apart and point your toes toward the ceiling. Keep your arms active and straightened at your sides with palms facing your body. +

Supine Tadasana Find a comfortable position lying down.

First experiment to see if you can keep your back comfortable without bolsters. If you need support, place a thin pillow under your head, or a roll under your neck (supporting the natural curve of the neck, not raising it). If needed, place a cushion or small bolster under your knees. However you find your body comfortable lying down, use what you can to maintain body awareness. This posture is different from a similar lying-down posture — shavasana. In shavasana, the body is not active and is at rest.

MICHELLE SKALLY DOILNEY has been a Yoga Alliance-certified teacher since 2003, practicing Himalayan yoga since 1997. She is a certified Feng Shui consultant, teacher, writer, photographer, and adventure traveler. Michelle currently has a home base in St. Paul, Minnesota, when she’s not on walkabout. She is passionate about helping others find their true selves with writing, yoga, and Feng Shui consultations and classes; creating community connection; and inclusiveness for all.

YOGA FOR

BENDY PEOPLE

BY LIBBY HINSLEY, PT, DPT, C-IAYT

(SHE/HER)

“Hyperextending pinky fingers is one of several indications of joint hypermobility assessed by the Beighton Scale, which is a quick assessment for hypermobility.”

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E

ver wonder why some people in your yoga class move with ease into pretzel-like postures such as splits, deep backbends, and contortionist-style forward folds, while others struggle to reach their shins, much less their toes? Rather than a sign of being farther along the path to enlightenment, those gumby practitioners may simply demonstrate joint hypermobility.

Hypermobility describes the ability of a joint to move more than normal. Some people have one or two hypermobile joints; some people have many. Either way, hypermobility isn’t necessarily pathological (whew).

A variety of factors may lead someone to joint hypermobility, including the shape of their bones, the angles at which their bones connect, or a genetic difference in their collagenous connective tissue.

Some people have a difference in the structure or function of collagen fibers, or the cells that produce collagen. The most abundant structural protein in the body, collagen essentially holds your body together.

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Collagen is the central ingredient in your tendons, ligaments, joint capsules, and fascia.

When a genetic difference causes joint hypermobility in these collagenous connective tissues, it’s more likely to be part of a “hypermobility syndrome” that typically includes wide-ranging symptoms impacting many systems of the body. The most common hypermobility syndromes include Hypermobility Spectrum Disorders (HSD) and Hypermobile Ehlers-Danlos Syndrome (hEDS).

So, while being bendy comes with perks when doing impressive pretzel-like yoga postures, joint hypermobility often can be just the tip of the iceberg for bendy people.

They often experience joint pain, muscle tension, fatigue, digestive problems, histamine intolerance, and anxiety. They’re more likely to live with neurodevelopmental differences including ADHD and autism spectrum disorder. Additionally, they’re

likely to battle dysautonomia, which means their heart rate and blood pressure fall out of whack, which may create dizziness, fatigue, and other challenges.

Their connective tissue difference makes them prone to strains and sprains, joint subluxation and dislocation, and pain.

So, when it comes to yoga practice, bendy people might be more at risk for injury. This comment leads many to ask me, “Is yoga bad for bendy people?” The answer is: “It all depends.” It depends on what you mean by yoga.

I treat many bendy yogis who develop chronic pain and injury through their yoga practice. The more yoga they practice, the worse they feel. Some of the most common complaints include sacroiliac joint pain, chronic hamstring strain, and shoulder pain.

And it’s true: if practiced unwisely, yoga can certainly be a source of more harm than good for people with hypermobility syndromes.

“Being able to bring your thumb to your forearm is one of several indications of joint hypermobility assessed by the Beighton Scale, which is a quick assessment for hypermobility.”

However, if we approach yoga practice with certain principles in mind, then it can be a supportive part of a bendy person’s life. Yoga offers some amazing tools that directly support the needs of bendy people.

From asana and pranayama to meditative practices and the application of yogic ethics, yoga can be a veritable treasure trove for bendy practitioners.

A fast-paced, highly-asymmetrical asana sequence (i.e., includes an endless string of one-sided postures before getting to the other side) with passive end-range stretching serves as a good recipe for a bendy practitioner to come out feeling worse, not better, after class.

But an asana practice emphasizing smaller movements (back away from the edge!), slower movements (hello, motor control!), muscular engagement to support joint stability, more symmetry in sequencing, and proprioceptive awareness can be like magic for the bendy body.

Beyond asana, yoga is the gift that keeps on giving. Pranayama practices promoting a sense of inner calm may help the bendy practitioner develop a stronger understanding of their inner experience, learn to tame their often hypervigilant nervous system, and develop skills for improved regulation. Meditative practices offer resources for training the attention to calm the mind, understand patterns of behavior, and develop clarity of purpose.

For a more in-depth exploration into the world of hypermobility syndromes and how yoga practices can support bendy people, check out my new book, Yoga for Bendy People, due for publication in summer 2022. +

LIBBY HINSLEY, PT, DPT, C-IAYT, E-RYT 500, is a Doctor of Physical Therapy and Certified Yoga Therapist most influenced by the tradition of Krishnamacharya and Desikachar. She maintains a private physical therapy practice, where she integrates yoga and manual therapy techniques and specializes in the treatment of Hypermobility Spectrum Disorders and Hypermobile Ehlers-Danlos Syndrome, yoga-related injury, and chronic pain. She also offers a monthly membership program for yoga teachers called “Anatomy Bites” — an embodied, relevant, and fun way for yoga teachers to learn anatomy.

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BOOK CLUB !

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HEALTH + WELLNESS

BALANCE is a Myth

BY BETSY WEINER (SHE/HER)

A

couple of years ago, a friend of mine who is a Doula created some parenting classes for new moms. She reached out to me about coming in to lead a talk about finding balance in their lives. I laughed and told her: “I’ll come in and let them know that there is no such thing!” She politely told me perhaps she would look elsewhere to find a different leader on that topic. Oops, a missed opportunity perhaps, but I just can’t lie. What I mean to do is give permission to let go of the expectation that “someday,” when all contingencies have been met, you will be in a state of total balance. If you constantly search for this elusive state where everything in your life falls into perfect harmony … well, friends, that may be a fruitless search.

Balance is often the idea that everything gets its fair share: time for your spouse or partner, your children, your work, your friends, your hobbies, your exercise routine, resting, laundry, cooking, and everything else you would like to fit into your day with equal energy. Does that sound like life? On any given day, some of these things will move higher on the “to do” list and others will move down. Maybe we need to rebrand balance as “recalibration?” We put undue pressure on ourselves to have every part of our lives in total harmony.

We hear and read so much about the pursuit of balance. An entire category of

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postures (asanas) are balance poses. In many of these postures, we notice most when we are off balance because we fall over! Often it is easier to notice on our yoga mat than in our daily lives when we are out of balance. We find ourselves exhausted, short-tempered, or reaching for things to numb ourselves. We spend too much time in one area of our lives and little or no time in another, and we feel the world tipping around us too far in one direction. This can be a great tool for self-awareness. When we notice these feelings or reactions, it’s an opportunity to get quiet and bring ourselves back. We eventually learn to realize the perfect place is right now in this moment as we choose it. The world will not shift to our demands, but we can shift our perception of the world, and in doing so, create what will allow us to thrive.

The yoga tradition has a belief that a part of you remains in balance, no matter what: the part of you that is always at rest, always at peace, and can discern what you need for you to thrive in any given moment.

These philosophies and practices teach and show us everything is always in a state of flux. Just like the balance postures, the awareness of what needs attention keeps us upright! Some days we might need rest, and other days we might need to go for a run. At times our work needs more attention, and at other times, we require rest and rejuvenation. Perhaps the point is to acknowledge that total harmony cannot be a destination. The journey is a state of flow where listening, discernment, and action all interact with one another.

We feel the pressure to “have it all,” but what does that even mean? We cannot believe the images we see on social media or T.V. are real. These are lives that have been carefully curated, and the outcome is something unattainable and certainly unsustainable. It’s not to say that we can’t be inspired by what we see, but it might be less stressful if we release the concept of total harmony in all aspects of our lives.

Embracing doing less and enjoying the spaciousness that comes with more time ultimately helps us to decide what would serve us in any given moment. This seems like a nice counter to the constant striving and achievement-based pressure cooker happening all around us. Let go of the myth of balance, and instead make choices that bring you in closer alignment with the peace and calm available to you whenever you are ready to listen. +

BETSY WEINER is a dedicated teacher, guide, and humble student who has been working and learning in the spaces of yoga, meditation, Yoga Nidra and spiritual life coaching for over 20 years.

She believes we already have everything we need within, and that each one of us is whole and complete, exactly as we are. Betsy moonlights as a back-up singer in a cover band and thinks laughing might truly be the best medicine.

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HOW YOGA SAVED ME and Still Does

L

ike most, I came to yoga because I needed to lose weight, and yoga seemed less harsh (and less work) than lifting or running. I still carried 25 pounds of baby weight after two years, and I felt ready for a change and craved balance. That change came in the form of a yoga class at the YMCA more than ten years ago. I found that class so difficult and discouraging I didn’t go back, hitting the gym instead.

Fast forward six years. The kids grew, but something was still missing. I longed for me, myself, the person I lost so long ago. In 2013, I tried yoga again. I attended a local yoga studio I resonated with and grew stronger in body and resilience. A subtle shift began as layers of dirt and dust began to wash away, and I became whole and confident again. Two life-changing events occurred that September. I realized my marriage would not be sustainable for the long term, and my sister, at just short of 32, was diagnosed with stage four, small cell lung cancer.

We put the question of my marriage’s sustainability on hold when my sister and her son moved in with our family. Our kids already went to the same school, and it seemed logical they lived with us. During the week, they stayed with my family. On the weekends, my sister and her son went to our parents’ home on the lake. I juggled a full-time job, being a full-time mom (to all the kids), and my sister’s caregiver. Every evening I still went to yoga after dinner when everyone else settled in for the night.

As fall changed into winter, I knew my sister would not survive. In August, her chances were slim. By December, she lived with so

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much pain, and chemo was not working.

After Christmas, she told us all she was just done.

She embraced hospice in January 2014 at the lake house with my parents. She died on the 23rd, with our parents by her side as she took her last breath at thirty-two years and three months. My parents, the first to hold her when she arrived in this world, were the last to hold her when she left.

Our world crumbled.

Nothing was the same for years. They say families either come together or break apart after a death, and ours broke apart, flying in all directions. My parents, swimming in their own grief, isolated themselves by staying at the lake. Monthly family celebrations stopped, and holidays felt forced. We all floated in space, unsure of what to do, where to turn, or how to move forward. Yoga solved that for me.

I went to church and prayed, but yoga saved me. Yoga met me where I was. Yoga forgave. It gave me the tools (asana, breath, and meditation) and the stability to walk my path of grief in a healthy manner, in my time.

Yoga allowed me to be myself. I didn’t have to pretend, trust, hold hope, or practice faith

BY ANNIE HAYES (SHE/HER)

on my mat, I just needed to get on my mat and let yoga do the work.

People are not meant to live in grief for years, yet so many people do. Yoga changes that for people willing to get on their mat and be open to the opportunity.

Yoga asks us to observe ourselves, to cultivate the awareness to see our habits and patterns, and discern what we need at that moment. The practice gives us balance.

It gives people tangible, concrete systems to work with to bring immediate relief from suffering. This is how we know yoga works, and that is exactly what I did. I suffered and grieved. I went to asana class and cried on my mat. I prayed, meditated, practiced breathwork, and the cloudiness began to lift. As I watched others around me continue to suffer, I began to understand the power that yoga had and still has for me.

When I decided to leave my marriage, I got on my mat. When my dad died in February 2021 of COVID-19, I got on my mat.

Each time I started the grieving process all over again, but each time knowing there was an end in sight. I just needed to be on my mat, and yoga would take care of the rest. +

ANNIE HAYES has been called a wellness deviant, a badass with kindness, and the sweetest person when she wants you to do core. An M.B.A.-wielding yogi and meditation practitioner, and a National Board-Certified Health and Wellness Coach (NBCHWC), Annie’s aim is to bring affordable wellness and yoga to all communities.

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HEALTH + WELLNESS

BY BARBARA BAKER SPEEDLING

(SHE/HER)

“Light a candle, alone or with friends … speak about those things that are left to do, and as the candle burns, allow the cares to melt away. Do not be anxious about tomorrow … . For now, let it be … .

In Sabbath time we take our hand off the plow and allow God and the earth to care for what is needed.”

— Wayne Muller

R SABBATHKEEPING The Dessert Most of Us Leave on the Table 36

emember teeter totters and that sweet spot where you found perfect balance suspended midair? Sabbath-keeping, an age-old gift from our Jewish sisters and brothers, can help us achieve that often elusive equilibrium. Most of us left the Sabbath in mothballs, or as Christopher Ringwald writes: “The Sabbath remains the dessert most people leave on the table.”

Sabbath-keeping means we never go more than six days without extended time for spiritual renewal, a break from work and thinking about work, rest and rejuvenation, reflection, and community-building with family, friends, and beyond.

Muller writes: “We set aside time to delight in being alive, to savor the gifts of creation, and to give thanks for the blessings we may have missed in our necessary preoccupation with our work.

Ancient texts suggest we light candles, sing songs, pray, tell stories, worship, eat, nap, and make love. It is a day of delight, a sanctuary in time. Within this sanctuary, we make ourselves available to … insights and blessings that arise only in stillness and time.”

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As Sabbath-keeping changed in our nation, the challenges we face did, too. We live in anxious times with COVID-19, political polarization, climate change, violence, discrimination, financial demands, and the never-ending pressure to do and be more.

Sabbath-keeping can be an antidote for anxiety and that which overwhelms us.

Difficulties will remain, but Sabbath-keeping makes them more bearable, and may renew our hearts and minds to help us more adequately address them.

While our starting point for celebrating a Sabbath is our Creator’s call to do so, celebrating a regular Sabbath can help us live healthier, more balanced lives, and perhaps increase our longevity.

Seventh-day Adventists live an average of four-to-ten years longer than their nonAdventist peers, according to Gary Fraser’s research. Among their many healthy habits, Adventists observe weekly Sabbaths.

Even those with secular perspectives find voluntary simplicity, slow living, unplugging, and digital and secular sabbaths helpful in finding more balance, sharing commonalities with Sabbath-keeping.

I conducted research with 10 women ages 20 to 63 from various cultural and faith traditions who chose to celebrate a Sabbath, although they were not part of communities where this was the norm.

Most were hesitant to share they kept a Sabbath with others, as they felt many would not understand. Yet, all these women reported Sabbath-keeping deepened their spirituality, enhanced their self-awareness, improved self-care, enriched relationships, and positively affected the rest of their

weeks. If you celebrate a Sabbath, consider sharing your experience with others to help promote a culture that encourages rest!

The women saw Sabbath-keeping as a time for greater connection with the Sacred, gratitude, and spiritual reflection.

All saw Sabbath as a chance for physical and mental rest. Sabbath became a time for shared meals, extended conversations, outdoor activities, reading, music, arts, journaling, writing poetry, and other pleasurable pursuits.

“[C]elebrating a regular Sabbath can help us live healthier, more balanced lives, and perhaps increase our longevity.”

Some reported being more attentive to and present with loved ones. Others reported being kinder to both family and strangers when less rushed. Others used their Sabbaths to forgive themselves and others. Two women said Sabbath-keeping contributed to their sobriety. Most avoided social media and limited use of electronics.

Some chose to serve others during their Sabbaths. Most made minimal trips or chose to not drive at all. One woman avoided

using electricity as a way to honor a Sabbath for the Earth as well.

Most kept clear guidelines and were deliberate about what they would and would not do during their Sabbaths, but found it necessary to make occasional exceptions. One woman started Sabbathkeeping by staying in bed all day watching Netflix, but found this didn’t rejuvenate her, so she became more intentional with her Sabbath. All said their Sabbaths evolved over time.

Most of the women found it helpful to learn more about the philosophy of Sabbath-keeping. We should be wary, however, of assuming there is a right way to celebrate Sabbath. What one woman found spiritual or rejuvenating was quite different for another. The spirit of Sabbathkeeping must be more important than rigid Sabbath rules in order for Sabbath-keeping to become a reality for more people.

Sabbath-keeping also provides an opportunity to consider how we live the rest of our week. We can reflect on how we can best be in the right relationship with our Creator, ourselves, neighbors near and far, our planet, and other living creatures with whom we share the Earth. When we are more balanced, our families, communities, and the broader world benefit. As Marianne Williamson writes: “Personal transformation can and does have global effects. As we go, so goes the world, for the world is us.”

What will help you find that elusive sweet spot on your teeter totter? +

BARBARA BAKER SPEEDLING is a health and wellness coach with Virgin Pulse. She wrote her Master’s thesis about her research and published an article in the Journal of Religion & Health titled, “Celebrating Sabbath as a Holistic Health Practice: The Transformative Power of a Sanctuary in Time.” She is particularly interested in accessible, inexpensive holistic practices and believes personal inner peace and well-being can help us contribute to making the world a more just, peaceful place.

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HEALTH + WELLNESS

LEVELED SCALES:

LIVING AN ALIGNED LIFE

W

e’ve all heard the term “work/life balance.” But what if I told you that doesn’t exist, and balance isn’t even the goal?

Balance is a state of equilibrium, carrying a weight of equal parts, and leveled scales.

The individual facets of our daily existence are never equal in time or investment. Even our priorities aren’t equally weighted in importance.

Seven facets of overall being exist: work/career and life, intimacy and love, family and friends, personal development, physical self, and higher purpose/spirituality and lifestyle. Based on our priorities, some facets will undoubtedly outweigh others, and the scales will always be tipping. In other words, life-balance isn’t referring to the equality of our life facets, or a work/ life balance, but refers to living in a state of aligned harmony.

What is the method to achieving aligned harmony?

Within each of our facets we have goals: personal aspirations, a desired identity, and promises made. You may want a promotion at work, or to practice patience with your children. Whatever the desired result is, each of these aspirations require daily attention and action to achieve them.

The path to inner harmony is paved with our daily decisions.

We also have an identity to manage.

Our identity embodies the labels we place on ourselves. We take pride in some labels, while disliking others. We may also want to add new labels to our identities. You may identify as a hard worker or a loving spouse.

To live aligned, we need to nurture these labels. This goes for the labels you want to

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change or attain as well. In order to create harmony, you need to take action. Perhaps you want to be a reader; you buy the books, but they sit on your shelf collecting dust.

This inaction toward your desired identity will cause you to become misaligned. To achieve balance, you either need to set aside time to read, or come to terms that “reader” is not who you are.

Who you want to be should align with who you are.

Each of our personal aspirations and desired identities hold promises we’ve made to ourselves and our loved ones.

These promises also require action in order to stay aligned. If your long-term goal is to be healthy and, each morning you promise yourself: ”Today’s the day I start moving my body.” To maintain inner peace, you need to keep that promise and get moving.

We are the product of our daily decisions and if they misalign with our desires, unhappiness, discontent, and misery thrive, and our lives fall out of balance. We all have the same 24 hours in a day, but how we choose to use them determines how satisfied we feel when we turn out the lights at night. Have we moved

BY DANIELLE VENTICINQUE (SHE/HER) the needle forward on our life’s purpose or goals? Have we nurtured our priorities and desired identities? Have we taken action and kept our promises? In this regard, we are very much in control of our own optimism, happiness, and life balance.

You may want to audit your hours and how you use them, as well as take inventory of the daily choices you’re making and how they align with your goals. If you find your scales tipping due to inaction, make the necessary adjustments.

The secret or method to a balanced life is to never stop making adjustments and improvements on your actions toward your goals. Each day provides a new opportunity to align your scales.

Balance isn’t the goal, but the method itself. The scales that represent our priorities, personal aspirations, and desired identity should align with the method or daily actions we take to achieve them. This is where life-balance should occur.

Albert Einstein said: “Life is like riding a bicycle. To keep your balance, you must keep moving.” Making the right choices day after day, and moving closer to your goals will create a life of harmony and a balanced life journey. +

DANIELLE VENTICINQUE is a health and wellness guru, an author, and a momprenuer|CEO. Amid the 2020 pandemic, she founded Thrive Betterments (ThriveBetterments.com), personal growth jewelry and products. Her jewelry line was designed to empower women to establish six daily habits of prosperity and wellness, focusing on positive mindset and goal attainment. The betterment bracelets are a stylish, wearable progress report that cultivates accountability and self-management. Danielle thrives in Saint Paul, Minnesota.

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HEALTH + WELLNESS

GET BALANCED WITH

BLACK TOURMALINE

BY KRISTEN BROWN (SHE/HER)

W

hen you’re balancing work and life, your emotions, or your tree pose, it’s black tourmaline to the rescue! This gorgeous stone is perfect for grounding you when you are feeling offbalance or unfocused in your body, mind, or spirit.

Why? Black tourmaline “keeps an electric charge, as it is pyroelectric (meaning it can generate electricity when heated), as well as piezoelectric (meaning it can store an electrical charge), causing it to release negative ions and far infrared radiation — these are very beneficial for health.” (ShamanSisters.com) When a stone has these types of properties you know its healing powers will be superstrong!

The power of black tourmaline makes it a key part of everyone’s healing and wellness toolkit!

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Here are three awesome benefits of black tourmaline and ways to use them at work and at home.

1. BALANCE-BUILDER — Known for balancing yin-yang energy, syncing the left and right sides of the brain, and for grounding, this is the perfect stone if you’re suffering from physical dizziness, emotional turmoil, or mental fog. Invest in a larger piece of black tourmaline and keep it at your desk or in your home where you spend the most time.

2. NEGATIVITY-FIGHTER — This stone is a master of repelling bad vibes from the environment and people! Keep a piece of black tourmaline on you when you’re going into crowded places or will be around someone who triggers your stress response. It will balance your emotions.

3. MENTALITY-SUPERSTAR — When worry, anxiety, OCD, fear,

claustrophobia, or other mental afflictions are taking over, black tourmaline can help calm the overactivity of thoughts and feelings that can spin out of control. Wear it as jewelry to maintain a consistent level of energetic balance and grounding throughout the day. +

KRISTEN BROWN is a bestselling author, workplace keynote speaker, and energy mastery expert who charges up her clients by syncing up their body/ mind/spirit for work and life growth. Connect with Kristen at: KristenBrownPresents.com

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HEALTH + WELLNESS

FINDING JOY THROUGH

BALANCED RELATIONSHIPS

BY CARRIE JEROSLOW (SHE/HER)

T

he year was 2016. December. My very spirited children were three and seven years old. I was also a business owner and wife. But even though my “labels” seemed clear, I felt discombobulated at my core.

My obligations and expectations pulled me in every direction, and I found myself unanchored. Each day ended with me sobbing uncontrollably and losing patience with my kids — I was a pressure cooker desperately needing release. I was so far out of balance and unconsciously running on empty.

40

Sliding off the seesaw for the umpteenth time in a frenzy of emotions, I found myself alone in the car driving to get my children medicine. Silence surrounded me. Without conscious thought, I took a gulp of air into my weary lungs. With that breath, I created the smallest portal to look at what was really going on within me. I was spinning out of control. My adrenals were on overload. I was burnt out. After radical introspection, I realized I had lost the foundational relationship with myself.

As an older mother, I spent most of my 20s and 30s committed to my own self-

understanding and healing. But on that frigid, icy winter evening, I realized I was a total stranger to myself.

Fast forward five years. Even though my life is much more hectic than it was back in 2016 with an additional business, I now feel more balanced, connected, and fulfilled.

So how did I get from there to here? And how can you do the very same thing?

First, take a deep breath. In the breath lies the portal I mention above.

Acknowledgement of where you have been, coupled with love and acceptance, is key as you venture on this path of

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HEALTH + WELLNESS

healing. You did the best you could in every moment.

Next, do an honest assessment of where your energy currently goes. Journaling your obligations, commitments, and distractions is fundamental in understanding where you put your focus and attention. Only with this awareness can you consciously make different choices. Put your judgements aside and be as transparent with yourself as possible. Remember, you have always made the best choices you could make in any given moment.

Once you complete the list of where you are, start another list of where your joy lies. Entries could be as small as a hot cup of coffee and as big as worldwide travel.

Where do you feel alive? Who do you feel inspired to be with?

I remember starting this list with a single word: “Quiet.” My life was cacophonic, and it made my mental chatter deafening.

“Acknowledgement of where you have been, coupled with love and acceptance, is key as you venture on this path of healing. You did the best you could in every moment.”

When you get clear on where your energy is going and where your joy lies, you’ll have an idea of where to go with the next step: setting boundaries and learning to say no.

When I looked at where I was and compared it to where my joy was, I found major discrepancies. I needed to get back to my internal work, to the most important relationship I have — ­ with myself. The time came to admit I couldn’t be everything to everybody. I identified my key relationships and questioned others. I gave myself permission to decline invitations if they didn’t excite me and to question the validity of my “obligations.”

This not only proved liberating, but also transformational. I found people were okay if I didn’t do everything I had done in the past. Events still happened if I wasn’t involved and, in fact, gave others a chance to rise and flourish.

Lastly, commit to a daily self-care practice. This is the final step to show how important you are to yourself. Three to five minutes every single day will have a cumulative effect of your showing up for yourself and filling your own container.

Simple practices such as following your breath, journaling, and engaging in mindfulness can immensely help you find balance between the relationship with yourself and others.

I had practiced yoga for over 22 years, but sporadically at best, with the pressure of having to do a long session to “make it count.” This time, I intended to practice a daily minimum of three sun salutations. With each passing day, I began to get to know

myself again. I awakened to my new self as a mother, wife, entrepreneur, and, most importantly, as an ever-evolving spirit.

I needed to get back to my internal work, to the most important relationship I have ­— with myself.

My daily practice became my safe space to deepen the connection with myself. This served me in each of the steps above.

I get on my mat with questions about a relationship or potential commitment, and I come out with clarity. I’m now more comfortable saying no when I feel stretched too thin. Because I connect with myself regularly, I am extra sensitive to the subtle sensations of imbalance. I learned to value my desire for joy and know I am worth living a life filled with it. I also learned that more times than not, people honor me when I choose to say no.

When you get clear on what you want and need, as well as what brings you joy, learn how to set healthy boundaries, and commit to a daily self-care practice, you create the space for your relationships to uplift you, bringing more happiness, balance, and connection. And in the end, isn’t this what life is really about? +

CARRIE JEROSLOW: International award-winning, best-selling author and intuitive, Carrie Jeroslow, helps people go from heartbreak to soulmate by sharing the steps in her first book, Why Do They Always Break Up with Me? She previously worked as a director for Blue Man Group, a massage therapist, and owner of a vineyard in North Carolina. The one constant has been her own path of self-discovery. She has been featured in Thrive Global and Winston Salem Journal, and has been interviewed by Marianne Williamson, and The List TV. She has recently co-authored her second book, A New Paradigm of Education.

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FINDING FLOW

as a Female Founder

BY WENLIN TAN (SHE/HER)

D

uring the golden hour, the Huay Tung Tao Lake mirrors the warm glow of the setting sun.

We take slow, unhurried steps around its periphery, fallen leaves under our feet making soft sighs with each step we leave behind. I am in good company. On my travels through the hilly north of Thailand, I met and befriended Eli, a worldly and welltravelled founder of a digital startup. Our encounter was serendipitous. Eli arrived exactly as I, an aspiring founder, started to seek a mentor.

“You are at the sea’s will. Your success relies on your ability to swiftly read the signs and flow with the changing tides.”

Ruminating over Eli’s words, I find myself returning to a concept I first encountered while studying martial arts: “Wu Wei,” the idea you can reduce unnecessary struggle by using your natural abilities and intuition to flow with your environment. As I build various ventures and communities, they become the center of my life with all my activities, personal and work-related, orbiting around them. As I sail through storms of fatigue and uncertainty, instead of slowing down, I am tempted to hit the gas, driven by my desire to leave a greater impact and succeed. On occasion, my boat reaches safe harbor, but often I barely hold on.

Concurrently, as a student of Chinese medicine and an instructor of Qigong, I become fascinated with the concept of Yin Yang, two bipolar but complementary

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qualities and forces, and the Five Moving Forces, often known as the “Five Elements:” wood, fire, earth, metal, and water — cyclical forces which are a result of the interaction of Yin Yang. These cyclical forces are different forms of energy, which manifest in diverse ways: the seasons, sounds, directions, virtues, tastes, smells, and so on.

Even our natural instincts. Synchronously, I am gifted timely advice while in an entrepreneurship incubation program:

“‘Wu Wei,’ the idea you can reduce unnecessary struggle by using your natural abilities and intuition to flow with your environment.”

“The secret to sustainable success lies in working with the seasons.”

Convinced this is an omen, I begin to adopt cyclical or seasonal working, and it starts to revolutionize my life. Identifying separate phases of work across each of my ventures and synchronizing all activities across them so the phases — visioning, planning, executing, reviewing, and reflecting — align, saves me energy

while optimizing the results of my ventures.

Concurrently, I notice my fluctuating energy corresponds to the phases of my menstrual cycle and realize this cyclical wisdom applies beyond work to all aspects of my life. I start to share this to transform and improve the lives of women around me.

Marie, an ex-corporate banker turned yoga studio owner, is a wood type who thrives on challenge and competition.

If you are like her, you probably find executing easy, but struggle with visioning and reflecting. If so, it is crucial for you to set aside time to cultivate the practice of being rather than doing. Conversely, if you are like Justine, a meticulous Reiki healer and a metal type who, in seeking mastery, struggles with procrastination, a shift toward progress instead of perfection would be your way forward. Notice and harness the dominant forces within you. Consider your internal laws, and learn and follow your most effective way of doing.

Modern society normalized a patriarchal style of working that favors producing, taking action, and being outward-facing ceaselessly. In truth, life and beings observe cyclical patterns of birth, growth, transformation, decay, and death. As a female founder, you have an edge over your male counterparts. Inherently and biologically, you are more intimately connected with cyclical wisdom than they are.

“Women cannot, and should not work or live like men.”

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“The secret to sustainable success lies in working with the seasons.”

This is what I tell all the aspiring female founders I mentor: yoga entrepreneurs, healers, and educators. Synchronize your business, fitness, and social activities with

the phases of your menstrual cycle. Reduce unnecessary effort and maximize results by harnessing each quality heightened during each phase. Schedule most outwardfacing and energy-consuming activities (networking, presentations, pitches, social gatherings) during follicular and ovulation when you are most energetic, vibrant, and magnetic. Be compassionate with yourself especially during your premenstrual phase when you are susceptible to fatigue, irritation, and overwhelm. Make your needs known, and request and accept support from others. Pay attention to your inner

critic, as it may be voicing truths about situations and people you might otherwise neglect. Schedule downtime to recuperate right before and during menstruation when rest is most needed. In this time, harness your heightened ability for self-reflection by connecting with your intuition, inner visions, and dreams.

In doing so, you will begin to feel as if you catch the wind in your sails. Cruising, each action, movement, and thought of yours will follow inevitably from the previous one. You become aligned with and feel attuned to yourself and the world. +

WENLIN TAN is a women’s health and well-being specialist, curious human, growth consultant, passionate people person, and systems geek obsessed with finding flow and minimizing effort to maximize results. She supports female founders to optimize their health and career success by aligning with the ancient wisdom of Chinese medicine, Eastern philosophy, Qigong, yoga, Somatics, and psychology. She looks forward to supporting you to maximize success and minimize effort by finding flow in your life.

WHY WE ALL NEED A

HEALTH COACH

Even a Health Coach

BY ANNIE HAYES

(SHE/HER)

W

hy is taking steps to be healthier so hard? We know we need to drink more water, find time for movement, meditate, and eat our veggies, but why do we struggle to add these things to our daily lives? With all the information in front of us, why can’t we just do it?

The short answer is we think we lack the time and become so overwhelmed with the amount of information, we don’t know how or what to add to our already busy lives. We need balance, accountability, and support when making changes. Change is hard, but with support and an accountability partner to help us implement small steps, we tend to be more successful.

Continued …

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… continued from previous page

Where can we find one-on-one support?

Or an accountability partner, someone willing to meet us where we are at any given time and give us the compassionate, but hard truth? Enter a health and wellness coach!

Health and wellness coaches are the unicorns of the wellness world. Now let’s be clear, anyone can call themselves a health and wellness coach, but not all coaches train properly or pass the National Board certification exam, an essential test.

National Board-Certified coaches undergo rigorous study and training that prepares them to support clients integratively, followed by an assessment exam to ensure quality coaching.

These unicorns of the wellness world walk alongside the client, offering support and compassionate accountability while using cutting-edge, science-based evidence and empathy. Coaches ask hard questions and dig into the root of the client’s issues.

Together, they develop practical tools to help the client improve, find daily balance, and create long-lasting lifestyle changes.

They can bridge the gap between the client’s current position and where the client wants to be. These unicorns can also be a bridge between patients and doctors.

A simple way to look at this: a doctor tells a patient to lose weight and reduce stress. The health coach plays the accountability and support partner who will create a wellness plan with the patient.

Starting with a wellness vision, possibly asking, “What does your life look like when

you reach the goal of reduced weight and stress?” From there, the patient and coach develop a practical wellness plan by breaking weight loss and stress into areas of focus, and creating concrete goals. For example, reducing weight by 15 pounds would be considered a goal. How do we reach that goal? By implementing small doable action steps. This could be walking ten minutes per day after work or increasing vegetable intake from five to seven servings daily.

“This type of coaching — where the coach empowers the client with self-efficacy, intrinsic motivation — can open up the capacity to change, especially when change can be challenging. ”

This type of coaching — where the coach empowers the client with selfefficacy, intrinsic motivation — can open up the capacity to change, especially when change can be challenging. Who would not want a person like this in their wellness life? We all do, even health and wellness coaches.

Wait! Are you telling me even coaches need a health coach?

You betcha! Let’s face it, even health coaches need accountability, compassion, and empathy through a partner willing to listen and break things down. Health coaches are no different from you. We are ordinary people who suffer from information overload, lack of motivation and time, and not knowing where to start.

As a health coach, I know what is good for me, but putting a plan into practice can be difficult. I struggle getting started because I am constantly looking at the big picture. The picture can be so huge I don’t even know where to start, so I just don’t start. With no one watching, my inner voice convinces me I can wait. The problem is not really that bad yet, is it? My stress gets to me only a few nights a week to where I cannot sleep. That’s not that serious, right?

Coaches need coaches to hold them accountable, collaborate on a plan, and support them in reaching their goals by using tools specific to the individual. This can be a bumpy ride without the right kind of support. Coaches need the same reminders, tenderness, and firm hand they provide for their clients. They need someone to say “Hey, it’s fine you are not doing the work, but you need to ask yourself if are you okay with staying in this space.”

So, ask yourself, “Are you okay with staying in this space?” If the answer is no, but you cannot motivate yourself, or need a partner to walk the journey with you, a health and wellness coach may be just what the doctor ordered. +

ANNIE HAYES has been called a wellness deviant, a badass with kindness, and the sweetest person when she wants you to do core. An M.B.A.-wielding yogi and meditation practitioner, and a National Board-Certified Health and Wellness Coach (NBCHWC), Annie’s aim is to bring affordable wellness and yoga to all communities.

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FINDING BALANCE in Unbalanced Times

D

oes anyone ever ask you if you have balance in your life?

Sometimes that feels like a loaded question implying you should be able to handle all life’s challenges and walk gracefully through life with your head held high and a smile on your face.

These last few years of living during political unrest, racial disparities, and pandemic brought on real hardship and imbalance in our lives. Yet we are still asked how we find balance in our lives, and, if we are unable to, we may feel guilt, shame, anger, or a myriad of other emotions.

“Mindfulness and yoga teach us how to become aware of our thoughts and our actions so that we might be more intentional about how we move through our lives.”

Instead of seeking balance in how we utilize our time and energy to perfect the art of a balanced life, we could instead be talking about how to build our resiliency to life’s adversities.

The Merriam-Webster Dictionary defines balance as “having full use of one’s mind and control over one’s actions.” Mindfulness and yoga teach us how to become aware of our thoughts and our actions so that we might be more intentional about how we move through our lives. By looking at

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BY NICOLE LOVALD, MS

(SHE/HER)

Tips for Building Your Resilience: 1. BREATHE DEEPLY —

balance as a state of intentional awareness, we shift from a place of guilt for not being able to juggle all of life’s challenges at once, and instead become thoughtful about how we respond.

As a collective society, we all experienced different levels of stress and trauma over the past few years. By recognizing the impact stress has on our bodies, we can begin learning how to counteract it to start building our resilience.

Stress can trigger a “fight, flight, or freeze” response that causes us to become reactive — the opposite of having control and mindfully responding. With the practice of yoga, mindfulness, and anything that brings us into a calm and relaxed (parasympathetic nervous system) state, we begin to build our resiliency muscles. Over time, we gain more control of our mind’s reactionary thoughts and of our body’s automatic responses.

Instead of striving toward balance during these unbalanced times, we could change the dialogue to become well-adjusted or resilient. By redefining how we talk about balance, we take control and manage how we respond to life’s challenges. As mindfulness guru Jon Kabat-Zinn wisely stated, “You can’t stop the waves, but you can learn to surf.”

By breathing fully and deeply into your diaphragm, you can tone your vagus nerve, which brings you into the parasympathetic nervous system. With deep breaths, your body can calm down and counteract anxiety, worry, and stress.

2. INCREASE AWARENESS AND INSIGHT —

Meditation is a great tool for becoming more aware of your thoughts and reactions.

By moving into stillness, we are able to more clearly see our reactions and can learn to better handle discomfort. With awareness and insight, we can learn to respond instead of react.

3. GET INTO YOUR BODY —

Our yoga practice helps us to become more aware of our body and any emotions or information we store there.

With yoga we combine our breath, meditation, and movement to use this trifecta to learn how to be resilient among adversity. +

NICOLE LOVALD is one of the co-owners of Spirit of the Lake Yoga and Wellness Center and is a master’s level counselor, certified life coach, master Reiki healer, and registered yoga teacher.

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HEALTH + WELLNESS

INTERMITTENT FASTING & ME

BY MEGHAN HATALLA (SHE/HER)

I

can spend an astonishingly long time to really recognize when something is off with my body. A few bad nights of sleep coupled with trouble waking. Cravings for sugary sweets or salty savories.

Dry skin. Memory issues. Zoning out at the end of the day.

After I take the time to consider these seemingly unrelated issues, I realize my hormones are out-of-whack.

Again.

I’ve had more than a few struggles with regulating my hormones. Adult acne, irregular menstruation, fertility issues and more, plagued

me for at least the last couple decades of my life. I’m on levothyroxine for underactive thyroid, but these issues still persist.

I tried various ways to manage these issues, but I think I’ve found something that makes sense: healthy fasting, or intermittent fasting.

How I’m Defining Healthy Fasting On the surface, fasting isn’t really something that appeals to me. I’ve dabbled with juice cleanses and otherwise unhealthy eating habits. I tend to eat when I’m bored, and then be annoyed with myself for doing that. Add a toddler and a pandemic, and it’s been a wild last 18 months. My body is reminding me it’s unhappy. Persistent jawline acne, inconsistent menstruation, foggy brain, and low energy tend to be my biggest tells of hormone imbalance.

From an Ayurvedic perspective, I’m a pitta kapha, which basically means I’m fiery but sedentary. I have a slower digestive system that does well with raw foods.

Research shows intermittent fasting can benefit those who are insulin sensitive,

MEGHAN HATALLA: Minnnesconsin Yoga offers encouraging, adaptable, alignment-focused yoga classes and workshops in Minnesota and Wisconsin. Lead instructor Meghan Hatalla pulls together elements of different disciplines, aiming to enhance somatic awareness in the body. Meghan completed her 200-hour yoga teacher certification with Maria Toso of Saint Paul Yoga Center, as well as furthered her knowledge with coursework from Jason Crandell, CorePower Yoga (power yoga extensions), and Yoga North (somayoga modalities).

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HEALTH + WELLNESS

as well as help hormones regulate (and everything that goes with that, from better sleep to higher level of focus and productivity).

To me, healthy fasting is basically cutting out breakfast and not eating after 6pm.

I tried different strategies, like 12 hours fasting followed by 12 hours consuming, and landed on what helps me feel best (18 hours fasting/6-hour consumption window).

I feel my best when I’m eating mindfully and paying attention to what feels or sounds good. And for me, that kind of attention comes toward the middle of the day.

Tips I’ve Gleaned After Three Months of Intermittent Fasting Fasting isn’t for everyone. I’ve chatted about it with friends who wrestled with disordered eating, and the thought of placing rules around food or when/how to eat can trigger them. Fasting is not recommended for vata dosha types.

1. TRY DIFFERENT FASTING STRATEGIES —

Like I said, I tried going 12 hours, 16 hours, 18 hours, and 20 hours before landing on the 18 hours.

Give each strategy a few days to observe with compassion and honesty. How are you really, truly feeling?

3. DON’T LIMIT CALORIC INTAKE —

Eating a healthy lunch and dinner is part of what makes intermittent fasting effective. Don’t think you need to go full fast (500 calories or fewer per day).

4. EXPLORE LIQUIDS WHILE FASTING —

2. IF YOU NEED TO BREAK

You do not need to limit yourself to just water. Try some infusions ( just the essence, though!) and the wild, robust world of tea.

YOUR FAST, DON’T PUNISH YOURSELF —

Part of my baggage with food is the shame associated with snacking or eating things that are easy versus what’s actually beneficial. Focusing my eating time forces me to make more mindful choices. But at the same time, I’m letting go of the punishment cycle. If I want to eat breakfast with my family on Saturday, I’m going to eat breakfast with my family. And I’ll get back on the fast tomorrow.

To keep on top of my fasting periods, I’m using an app called Fastic. While I’m not a huge fan of the gamification aspect of it, I like the messages and educational content.

Using a timer and keeping notes about what’s happening in your body are helpful.

Ultimately, fasting is an efficient way for me to help my body perform at its best by keeping my hormones balanced. And that, in turn, enables me to be more present for work and play. +

If you’re interested in trying intermittent fasting, here are some tips I’ve picked up …

MN YOGA + Life proudly supports

HAST HA ST INGS PRI DE Saturday June 11th

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•

Parade 11am

•

Festival 1-9pm

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LIFESTYLE

EDITOR’S PICKS

BY AMY ZELLMER (SHE/HER)

ECOVESSEL

THE BOULDER WATER BOTTLE WITH STRAINER $36.99 — www.ecovessel.com/

The BOULDER vacuum insulated water bottle is their flagship bottle that will keep your drinks hot or cold all day long.

Made from premium 18/8 stainless steel, it features our signature TriMax® Triple Insulation and keeps drinks cold up to 74 hours and hot up to 14 hours.

The Reflecta™ lid is insulated and lined with stainless steel, enhancing temperature retention and preventing drinks from ever touching plastic. The easy to grip dual-opening lid has a wide mouth for easy filling, and a soft silicone spout for a

comfortable drinking experience. The lid is securely attached to a sturdy carrying strap, so you always know where it is, and the leakproof seal keeps your drinks in the bottle - where they belong.

The BOULDER stainless steel water bottle also includes a removable strainer for tea, fruit, and ice cubes. The fitted silicone bumper adds protection against everyday drops. Plus, choosing a reusable water bottle cuts down on single-use plastic consumption. There’s nothing the BOULDER doesn’t offer! +

As an avid biker, Kristina wanted to create a line of clothing that fit the needs specifically for the women over 40. Some of the features include: higher neckline to keep the sun off our delicate area, built-in shelf bra with extra coverage on the sides (no side-boob here), a heavier flowing fabric to hide any areas of bumps and fluff, flattering patterns, moisture management for comfort, reflective trim, UV protection, and anti-bacterial fabric.

Tonik’s line includes dresses, skirts, jerseys, tanks, and jackets. While originally created for cycling, they are also great for hiking, yoga, running, and everyday life.

While their clothing line currently only serves up to a size XXL — it is a generous size XXL, in my opinion. I wore a size 18/20 and had plenty of extra room, and didn’t feel like it was tight or uncomfortable.

I have the Maggie and Abbey tanks and the Kara Active Jacket (which runs a tiny

bit small compared to the tanks). They are incredibly comfortable to wear not only during yoga, but also as I was on a road-trip and hiking in several of our great National Parks.

The thoughtful design of Tonik’s products make them a definite staple in my wardrobe. +

TONIK CYCLING

ACTIVEWEAR FOR WOMEN OVER 40 $95 Maggie Tank — www.tonikcycling.com/

Owner Kristina Vetter was on a mission to create performance apparel for real women. It was important to her that her clothing line have style, function, and fit.

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ROLL WITH A GOAL SUSTAINABLE YOGA MATS THAT INSPIRE $55 — www.rollwithagoal.com

This Eco-Friendly Anti-Slip Yoga Mat is made from premium, non-toxic TPE material.

100% recyclable, biodegradable and odor free.

The inspirational sayings covering the mat will provide you with the solid focus you need to grip the moment and the day.

It is both purposeful and pretty! It is practical and inspiring! +

REPRISE ACTIVE WEAR + POPPY ROW COLLAB SIZE INCLUSIVE CLOTHING FOR A PLUS-SIZE YOGI $125 — www.repriseactivewear.com/

When Reprise Activewear founder Mary Bemis and Poppy Row founder Crystal Cave came together to collaborate on a size-inclusive line of activewear, a little bit of magic happened!

Both Mary and Crystal were conscientious about the environment and wanted to create a sustainable, eco-friendly clothing line. Their line of activewear is free of micro-plastics and toxic dyes, and made in the United States with minimal waste.

As a plus-size designer, it was important to Crystal that their line of activewear is broad enough to cover more than just the standard sizing. Their sizes range from 00-40 and are labeled with affirmation sizing such as size “I am fabulous.” Crystal believes a size is just a number, and society as a whole puts way too much emphasis

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on that number. This is why she created affirmation sizing, which is beautifully stamped (no pesky scratchy labels) onto the back of each item — and serves as a reminder that I AM FABULOUS every time I put them on.

When I received a pair of Sage leggings and a Sage sports bra, I first noticed the beautiful and eco-friendly packaging.

As soon as I unwrapped my items, I was caught off guard by how incredibly soft they were. I honestly never wore a softer pair of leggings in my life! This is a by-product of using all natural, plant-based materials (aka no polyester or micro-plastics).

These two pieces easily became my go-to pieces I wear on a regular basis. Even with my size E breasts, I feel I get great lowimpact support for my yoga practice. The

bra is literally so comfy I don’t even notice it throughout the day, which is a huge win in my book!

As a yoga instructor who lives in a bigger body (I wear a size 18/20), it was important to me to find a brand that was size-inclusive, comfortable, and not only looks great, but supports me where I need it. It is surprisingly difficult to find this combination within the activewear industry, and I am even more surprised when companies pride themselves as “sizeinclusive” yet only sell up to a size XXL (roughly a size 16).

Health and wellness is so much more than a number on the scale or your clothing.

Let’s celebrate companies that understand this in a big way. +

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MINNESOTA NATIVE

“[W]e must find a way to move with the current instead of fighting to stand still. There is pride in learning to gracefully move with the river of time as it flows ever onward.”

U

BY MARY GAVIN (SHE/HER) 50

pon returning to Minnesota after a decade of living in the mountains of Colorado, I began to reconsider what it means to be “from” here. Mni Sota [Makoce] means “place where the water reflects the clouds in the sky” in the Dakota language. I grew up in Dakota County, unaware at the time I was surrounded by a rich legacy left by the indigenous people of Minnesota. It took me leaving to bring fresh eyes back to this place I called home for over twenty years.

As I settle back into living here, I am discovering opportunities to deepen my own understanding of the Native community right here in my hometown.

I recently learned about the cultural and spiritual significance of the merging of the Minnesota and Mississippi Rivers when the high school I graduated from was renamed “Two Rivers High School.” The renaming did not come without some resistance from the community, but as described on the school’s website, “The name Two Rivers High School reminds us that we must find a way to move with the current instead of fighting to stand still. There is pride in learning to gracefully move with the river of time as it flows ever onward.” This means moving forward together as a community while honoring our shared history.

This merging of the two rivers has been a sacred space to Native people as the setting of their story of origin. They consider this spot not only the center of the earth,

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but where life itself began for the Dakota people. I wondered why that was the case.

It would be utterly impossible to know the number of times I crossed the Mendota Bridge, which passes just above this sacred site. I learned how to drive along the banks of these rivers, just minutes from the house where I grew up. It had always been my favorite place to see downtown Minneapolis and St. Paul at the same time. I figured I wasn’t the only one in the dark, so to speak.

I left for a decade, and with these “new eyes” I revel in the beauty of Minnesota I had not truly seen until recently. As I prepare to settle into my own apartment along the Mississippi River, a quintessential “homecoming” of sorts, I am deeply aware of the importance of acknowledging, celebrating, and uplifting the rich history of Minnesota’s truest Natives. As a single, childless 35-year-old, I am excited to continue exercising my freedom of time and money to support the Native community.

“[N]one of us exist as an island. We all influence one another, whether or not we are aware.”

I worked in the service industry for over 10 years and was excited to hear about the opening of Owamni, a modern indigenous restaurant headed by James Beard Awardwinning “Sioux Chef” Sean Sherman.

Owamni boasts a locally- and ethicallysourced menu, which inspired a packed calendar of reservations for the restaurant since its opening in the summer of 2021.

Birchbark Native Arts in the Kenwood neighborhood of Minneapolis is an absolute gem, filled to the brim with books and art by Native artists from around North America.

On my last visit to the shop, I picked up The Gatherings: Reimagining Indigenous-

MNYOGALIFE.COM

Settler Relations by Shirley N. Hager and Mawopiyane. I look forward to reading it with friends and considering each of our roles in forward progression and inclusion.

“Exploring what it means to be a ‘Minnesota Native’ to indigenous people can energize opportunities for healing and a meaningful trajectory toward inclusion and elevation in the Twin Cities.”

You can experience Native artist Angela Two Stars’s newest installation, Okiciyapi, (“Help Each Other” ) at the Walker Art Center’s outdoor sculpture garden.

Recordings from fluent speakers of the Dakota language, which can be accessed via the cell phone app, accompany the physical sculpture. Two Stars’s commission depicts the action of the ripple effect of a single drop of water. How fitting, as none of us exist as an island. We all influence one another, whether or not we are aware.

I know we all get wrapped up in our own lives, but the more we open our eyes to those around us, the deeper our connection becomes to this place we call “home.”

Endless opportunities for rebirth, renewal, and the merging of past, present, and future surround us. Exploring what it means to be a “Minnesota Native” to indigenous people can energize opportunities for healing and a meaningful trajectory toward inclusion and elevation in the Twin Cities. +

SUPPORT INDIGENOUS COMMUNITIES: • NATIFS: North American

Traditional Indigenous Food Systems: “The Indigenous Food Lab.” Culinary resources and training facility. NATIFS.org

• NACDI: Native American

Community Development Institute: NACDI.org

• Native-land.ca: Enter an

address and/or zip code to search territories in your local area.

Check the internet for additional information.

THERE IS SO MUCH OUT THERE.

MARY GAVIN is an intuitive, activist, teacher, and certified Reiki Master. Her passion for healing is rooted in her own experience living with post traumatic stress and dissociation. As a trauma survivor, she feels proud to share her experiences as a source of inspiration and connection. She aims to elevate marginalized voices and inspire healing by sharing bits of her soul through writing.

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BY LISA FECAROTTA (SHE/HER)

CREATING YOUR

W

hat is your passion in life? If your answer is “yoga,” then you are in the right place.

Perhaps you started other types of businesses, or maybe this will be your first endeavor. Creating a yoga business will be different from other businesses in many ways. If you never created a business before, fear not, because your journey to creating a yoga business will be different.

Why? Yoga is so much more than fitness, flexibility, and strength. Yoga is a way of living in the world. Yoga is a perspective of joining your inner world and outer world. Yoga also lays the foundation for living your dharma — your purpose.

Creating any business can be challenging, but creating a yoga business can be even more arduous. You want to create what you are, what you believe in, and what you want to see in the world. Yoga is not a product, nor is it a quick fix. A yoga business is a long-term commitment to living and sharing your dharma.

Let me begin by sharing my journey of creating my yoga therapy business, the resources I used, what seemed to work, and what didn’t work for me.

My passion for yoga started in 1971, when I learned about asana, the posture limb of yoga. I also started transcendental meditation during this same period. I experienced trauma early in my life, and yoga gave me a way of coping, growing, and healing. I dug deep into the teachings of yoga and over the years I became certified as an iRest Yoga Nidra Meditation teacher, certified yoga teacher, and then a C-IAYT certified yoga therapist. I also became a Reiki Master and a therapeutic massage therapist.

My massage business took off in 1999.

My passion for yoga redirected my focus to create Veda Yoga Therapy LLC, in

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YOGA BUSINESS

2008. Although yoga therapy differs as a business from a yoga business, I think the fundamentals of how I moved forward with it will work with any type of yoga business.

First and foremost, ask yourself what part of yoga you are most passionate about. This will begin your process of developing your “niche.” Knowing your niche will give you a road map of how you will begin. Creating a spreadsheet of your areas of interest in yoga can be helpful for you to begin to categorize and narrow down your passions and, more importantly, the areas you would like to grow.

You can begin by listing all of the aspects of yoga you really love. We all know yoga requires more than the asana (posture) practice. Yoga contains eight limbs and your business could focus on any one of them, or perhaps several interest you. Let your heart sing as you write down all of the pieces of yoga that call to you.

The next step is to look at your list and think about who you most want to share your knowledge with. You want to get very specific, categorizing the type of personal identities you identify with, their age, what they like to do for fun, where they work, what they read, and what they follow on the internet.

Now you are ready to connect with your avatar-perfect client. As you connect, perhaps by meditating on them, begin to identify their potential body/mind/spirit challenges. Visualize them in their state of unease. Add all of this to your spreadsheet.

Take a look at the limbs of yoga you are passionate about and, in the third column, write down what effect your yoga will have on their specific concerns. You now have a before and after picture of your avatar.

This piece of pre-work for creating your business takes some time. Be open to changes in your initial plan. Your plan may

change as you move along the process, so be gentle with yourself and allow your inner voice to guide you.

Finding my niche was a process. With so many interests I felt passionate about, my niche didn’t speak directly to anyone at first. Since I am a woman over 40, my niche now focuses on women 45+, with the focus of staying healthy and balanced as we age. I can incorporate all the knowledge I gathered over the years to help women stay balanced and pain free, as well as find joy.

Once you narrow your niche and feel ready to market your passion, create another column on your spreadsheet with specifics on where your potential clients hang out on the internet: Facebook, Pinterest, blogs, and podcasts. List specific health concerns of your potential clients, and this will lead you to a specific health issue group. One example you may find is a group for postpartum depression. Try to be as specific as possible about the type of client you would like to work with and the issues they might face.

Upon completing your client avatar, your next question is how you like to communicate: writing, speaking, video, networking, volunteering, or some other way — include any or all. Once clear about what you enjoy, you can then put together your marketing plan.

Another question for your consideration: What would you like to name your business?

Many yogis and yoginis use their names.

This has pros and cons, and when you create another name for your business, you can easily and inexpensively create an LLC to protect your assets. A business name provides a clear definition of what you offer and who you are as an individual. But if you morph into another area too far different from the business name you created, you will need to backtrack. Additionally, you want to

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keep your personal page separate from your business on social media for many reasons.

Creating your avatar can help you find your business name. Here are some questions to ask yourself:

• What are your interests?

• What element do you resonate with: water, fire, air, ether?

• What are your favorite colors?

• What is your favorite music?

• What is your dharma definition in a few words? Mine was “knowledge = Veda.”

• What stone resonates with you? — (Mine was turquoise.)

• What is your favorite place to vacation?

• Anything else that defines you?

With your avatar, you can start listing any names that come to mind. Then ask your “people” their favorite ones. Next comes your logo, should you want one. A logo helps in marketing as it starts your branding creation.

You are your “brand” and your brand is what you are marketing. Your logo also helps identify you quickly in many marketing areas.

A side note here about marketing in general for yogis: many don’t resonate with the idea. Some feel it fails to align with their dharma or feel they aren’t good at it or want to do it. I reconcile marketing with the fact that the busy world out there has lots of information. How can you get your passion out there and help people if they don’t know you exist?

The next question is whether or not to create a website. Again, it’s the way of the world and allows you to showcase your passion and reach people. Many website builders exist out there. If you like to write/ blog, WordPress is a good one. I use Wix and find it easy to learn with many bells and whistles as you develop your business.

Once you have all of the above figured out, what next?

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Here are some ideas for connecting with your ideal client:

• Develop your “elevator” pitch. Your

elevator pitch is what you say when you meet a stranger and they ask what you do. The pitch is succinct and rolls off your tongue easily. It’s a good idea to try out your pitch on as many friends as possible to nail it.

• Join groups of your interest that pertain to your business and where your ideal client may be.

Below are some links to various companies I used and liked:

• Website: www.wix.com

Website builder: Kate Tracy Website manager: www.hyphenagecon-sulting.com Devin C Vanderschaaf email: dcvan-derschaaf@gmail.com

• If you blog, here is a free site to help you find keywords to use: https://neilpatel.com/ ubersuggest

• Write articles for magazines.

• Find a podcast that may interview you.

• Volunteer in your area of interest.

• Use the internet: blogs, Facebook,

• Neil also has a lot of free blogs

• Talk to anyone and everyone you meet

• Accounting:

Instagram, Pinterest, LinkedIn, etc.

about your business; you never know what that connection will create.

A lot goes into creating your yoga business, and you will have days you feel overwhelmed. When that happens, step away and take some time to reconnect with yourself in nature. You are on your path, and once you step your toe on your path, there is no getting off. Your path is who and what you are.

Above all, remember: “You are the light that the world needs more of.” +

and good information on how to get your website ranked high on his main site www.neilpatel.com www.quickbooks.com is an easy online accounting program.

• If you are looking for help in

presenting yourself in videos, Bobbie Jo has some great programs. https://lovebobbiejo.com

• If you are looking for more help

on how to get clear about your Dharma or how to move forward with your new business, I would be happy to help. lisa@vedayogatherapy.com

LISA FECAROTTA is a Certified I-AYT Yoga therapist, Certified iRest Yoga Nidra instructor, massage therapist, Reiki Master and the owner and founder of Veda Yoga Therapy, located in Minneapolis, MN.

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HEARING THE WHISPERS OF YOUR SOUL An Excerpt from Rituals of the Soul

I

am a dreamer, and just as John Lennon said, I know I’m not the only one. Since I was a little girl, I have always found myself passionately pulled to try new things. In high school, I dreamed of playing the guitar like Sheryl Crow. In college, I imagined traveling the world with only a simple backpack. And now, in my late thirties, my heart yearns to feel as calm and cool as the Dalai Lama always appears to be.

Many people have told me that my dreams are a way of running away from my reality, and for years I considered this a truth, but now I realize that dreams are merely a fun way our soul gives us to learn our life lessons. Your dreams are illuminating the life path your soul wants you to take.

The reason you are here in your specific human body is to feel your dreams and act on them. From the moment of your conception, your soul picked you (and the skin you wear) because you are absolutely perfect for the purpose and mission your soul wants you to experience.

There are 7.6 billion other people here on Earth. Since most of us humans are designed fairly similarly, what makes us each truly authentic are our particular fiery passions and whatever it is that makes our hearts skip a beat. We all have unique things that make us tick, that bring us excitement and inspiration. For some people this may be music or writing; for others, it might be a particular sport or perhaps creating a successful career. There is no limit to the things we are passionate about. What do you do just because you love it?

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This wild part of you that craves accomplishing certain things is your soul begging you to grow. If you feel that you were not born to spend 75 percent of your life working at a job you hate or staying in a marriage that keeps you bored or angry, this is your soul asking you for change. If you are looking for a sign to finally start making the changes you want to see in your life, perhaps that looking itself is the sign you need.

Every year, the bar-tailed godwit migrates from Alaska to New Zealand on a journey that takes approximately nine days, the longest known nonstop flight of any bird on the entire planet. Just like the godwit, every animal here on Earth is meant to take grand adventures that might at first feel daunting and scary but are such an important part of our life journey. The purpose of our human life is to commit to our soul’s magnetic migrations — to listen for the guidance of our soul, our intuition, and then act on it.

In humans, this instinctive calling from within often comes to us in our dreams. Dreams offer us guidance along our personal migration route, just as the

BOOK CLUB !

BY KORI HAHN (SHE/HER)

caribou, the whales, the butterflies, and many species of birds — including the godwit — have their own internal migration guidance system. Our individual journeys are as unique to us as the ridges on our thumbs.

You are born to be wild; this couldn’t be more obvious. You are here to live out the wild adventures your soul is constantly calling you toward, because these heart passions guide you to grow and evolve in specific ways along your spiritual path.

Intuition

Dreams are just one of many ways intuition speaks to us. Our dreams often appear on the quietest of nights, like a northern star in a dark desert sky. At least, this is how my intuitive messages have come to me. When I stop all the doing and becoming in order to simply listen, in these moments my dreams always demand my attention.

The renowned Swiss psychiatrist Carl Jung defined intuition as “our perception via the unconscious” and went on to explain that perception using our senses — sight, hearing, taste, smell, and touch — is only a

KORI HAHN is the author of Rituals of the Soul and founder of a community gathering place called the Santosha Society, which is dedicated to travel, surfing, and the soulful. She hosts numerous trips around the world for hundreds of women who study Ayurveda, yoga, meditation, and all things related to soul growth, knowledge, and fulfillment. Visit her online at http://www.SantoshaSociety.com.

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starting point. In fact, we bring forth ideas, images, possibilities, and/or ways out of a blocked situation by a process that is mostly unconscious. Scientifically, intuition is viewed as knowledge in the absence of analytical reasoning or logic.

Intuition is our way of perceiving the world through the lens of our soul, not from our mind or our expectations. Intuitive messages come from a place deeper in our consciousness than the thinking mind.

You cannot think your way to an intuitive decision; intuition can be felt only through excitement, curiosity, and passion — your unexplainable urges. When a spark of a wild idea or a crazy dream comes to you and fills your mind with delight for what could be, you are receiving messages from your soul.

Our intuition is a soft-spoken, subtle voice whispering from the deepest, most subconscious place within. When we first start to tune in to it, intuition sounds remarkably faint, which is probably why so many people often ignore it. The more fluent we train ourselves to be in this language of soul whisperings, the louder and clearer it becomes. +

VIRTUAL BOOK CLUB Join us for our FREE monthly

LIVE AUTHOR TALK SERIES Each month we will discuss the book in “Amy’s Book Club” on Facebook, followed by an “author talk” at the end of the month.

Even if you haven’t read the book, you are invited to join us on a live zoom call with the author, and will have the opportunity to ask your question live!

Excerpted from the book from Rituals of the Soul. Copyright ©2021 by Kori Hahn.

Printed with permission from New World Library — www.newworldlibrary.com

SAVE THE DATES

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www.mnyogalife.com so you don’t miss any of the book club announcements

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LIFESTYLE

DIY SKIN CARE PRODUCTS for At-Home Self-Care

BY SHARI VILCHEZ-BLATT (SHE/HER)

W

ith colder weather, our skin tends to become drier and flakier. Even if you’re great at hydrating internally, our skin reacts to the dry heat of furnaces and overall changes in the seasons.

Here are some of my favorite DIY recipes for keeping your skin dewy and hydrated, using products found in your kitchen paired with essential oils.

These recipes are for single use. You can multiply the ingredients if you prefer to make a jar for more uses. The body butter recipe makes four-to eight ounces.

When you create any of these recipes or make up your own, be sure to write them down and save them to allow you to easily recreate them. Consider naming your recipe, too! Most of these recipes make great gifts in a decorative jar for the holidays!

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Sugar Scrub Recipe

• ½ cup coconut oil • ¼ cup granulated sugar (I like organic cane sugar)

• 5 – 10 drops of essential oils (my favs to

use include lavender, orange, grapefruit, lemon, peppermint, eucalyptus, patchouli, cedarwood, frankincense, myrrh, and myrtle, just to name a bunch).

Choose one or consider blending two or three oils. Pro tip: before adding them to

the mixture, smell the blend together in the bottles with tops off. If you like it, mix it! Start with 5 drops of each oil and mix well. Smell it/try it on your hands. You can always add more drops if you want a stronger scent.

Use on dry skin.

All-natural Face Masks Yogurt Honey Mask

• 1 Tbsp of natural plain yogurt • 1 Tbsp of freshly-squeezed lemon juice

SHARI VILCHEZ-BLATT is the founder and creator of Karma Kids Yoga, an internationally-known kids’ yoga program. Shari is a master infant, kid, and teen yoga and mindfulness teacher and has trained thousands around the world. Shari lives to play and plays to live!

You can find her on Sesame Street sharing yoga with the furry monsters and on iTunes and Spotify with her award-winning album, Come Play Yoga!

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• 2 Tsp of honey • 4 drops of lavender essential oil • 1 Tbsp rose water (if you have it) Combine all ingredients into a bowl, and then apply on a clean face and leave for 20 minutes. Rinse with warm water and pat dry.

Honey Lavender Mask

• 1 Tbsp of raw honey • 2 or 3 drops of lavender essential oil

Mix honey and lavender essential oil together. Apply an even layer to your clean face. Let sit for 20 minutes.

Gently wash off with warm water and pat dry.

Body Butter

• Small jar (four or eight oz.)

• Unscented lotion (I like Aveeno fragrance-free)

• 10 - 15 drops of essential oil (my favs to use include lavender, grapefruit, lemon, orange, peppermint, sandalwood, roman chamomile, carrot seed, geranium, and frankincense).

Put lotion into the jar and fill almost to the top. If using just one essential oil, add 8-10 drops, mix well, and smell/try. You can always add more drops if you prefer a stronger scent.

Before choosing a blend, make sure you like the pairing by holding the oils together and inhaling. If you do, start with 5 drops of each oil. Mix and try it.

You can always add more ­— you can’t take any out. Please note peppermint tends to overpower other oils, and you will not need as much of it as you will of other scents. Add more essential oils as needed to get your desired scent. Mix and enjoy. +

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A podcast devoted to empowering you to live your best life by taking accountability for your own personal wellness.

Special Guests Carrie Jeroslow

Developing a Daily, Practical, and Maintainable Self-Care Practice

Cathy Connally

Small Changes, Big Benefits, & Living your Best Life

Dylan Howley

Positivity, Recovery, and Cycling

Jenn Smyth

Yoga, Pregnancy, and Showing Up for Yourself and Others

Kristina Vetter Embrace the Body You’re In

Kyla Pearce

LoveYourBrain Resilience and Community for TBI

Rachel Glowacki Pain is Your Purpose

Shahada Karim

Health and Fitness for Women Over 40

Subscribe on iTunes or wherever you listen to podcasts

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LIFESTYLE

READING ABOUT YOGA in Non-Yoga Works

BY MEGHAN HATALLA (SHE/HER)

Y

oga lit tends to be predictable.

Most lists of recommendations, whether YTT (yoga teacher training) or thematic book club, will almost always include the same iconicyet-somewhat-niche reads. The Untethered Soul. The Alchemist. Anything by Ram Dass.

To be clear, I enjoy many of these works, but they don’t necessarily appeal to everyone.

Everyone can find value in learning about alternative viewpoints. I don’t mean conspiracy theory viewpoints, but different ideas about the creation of the universe or unique takes on how to make mashed potatoes. Those sorts of things that, when they come together, weave a great, rich tapestry of what it is to be alive.

That is why I’m sharing some alternative reads for those who wish to deepen their spiritual practice and awareness with books a little off that well-worn path.

Tiny Beautiful Things

by Cheryl Strayed “Most things will be okay eventually, but not everything will be. Sometimes you’ll put up a good fight and lose. Sometimes you’ll hold on really hard and realize there is no choice but to let go. Acceptance is a small, quiet room.”

Wild tends to get the most Cheryl Strayed love and attention, but I much

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prefer this collection of “Dear Sugar” letters.

Dear Sugar was an advice column Strayed anonymously penned for years. Every time I open Tiny Beautiful Things, I seem to find a new nugget written just for me in the moment. Tiny Beautiful Things provides great reminders for yoga practitioners.

You’re never as alone as you think you are, no matter what you’re facing.

High Infatuation: A Climber’s Guide to Love & Gravity

by Steph Davis “As with the other difficult moments in my life, those experiences reinforced the fact that I climb for myself and no one else.

Sometimes the distinctions get blurred, and it’s easy to get sucked into other people’s realities. In the end, climbing is what I love, my own expression of joy. Everything else is just noise.”

High Infatuation is about finding and living your passion. Steph Davis is a worldrenowned climber, free soloist, wingsuit flyer, vegan cook, and, among other things, an author. In High Infatuation, her first essay collection, time is presented as a series of snapshots. Her writing pushes you to find what makes you feel alive and real.

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Sapiens: A Brief History of Humankind

I also recommend Hunger by Gay. In an industry (well, culture, really) that views our bodies as our calling cards, body awareness feels more relevant than ever.

by Yuval Noah Harari “We study history not to know the future but to widen our horizons, to understand that our present situation is neither natural nor inevitable, and that we consequently have many more possibilities before us than we imagine.”

Just as Bad Feminist gives us insight into culture, Sapiens tells us how we got here much more literally. The book features foundational knowledge that helps ground any love-and-light discussions people pick with you.

Bad Feminist

by Roxanne Gay “It’s hard to be told to lighten up because if you lighten up any more, you’re going to float the fuck away.”

Whether you identify as a feminist or not, whether you ”need” feminism or not, Gay’s Bad Feminist is a must-read collection of essays touching on modern culture in an accessible, meaningful way. We live in a time of extreme, public polarization; her work helps explain how we arrived at this point in time. She’s the antidote to too much self-help that puts the onus on the reader to just change your view/change your mind.

Sometimes, or even a lot of the time, it’s just not that easy.

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Moonwalking with Einstein: The Art and Science of Remembering Everything

by Joshua Foer “Memory is like a spiderweb that catches new information. The more it catches, the bigger it grows. And the bigger it grows, the more it catches.”

This one is a little specific to instructors.

Don’t let any yoga teacher training instructor tell you differently: you should have no shame in using notecards to remember sequencing, cues, anatomical suggestions, modifications, and everything else yoga instructors must keep straight in a

class. But it’s also nice to just have it in your head. Moonwalking with Einstein will help you remember sequences and all the other minutiae.

Pick Up Your Next Read Entertaining alternate paradigms are an important part of any yoga practice, even ones which you feel might not share common ground with your own mode of thought. To paraphrase Ram Dass, we’re all walking each other home. +

MEGHAN HATALLA: Minnnesconsin Yoga offers encouraging, adaptable, alignment-focused yoga classes and workshops in Minnesota and Wisconsin.

Lead instructor Meghan Hatalla pulls together elements of different disciplines, aiming to enhance somatic awareness in the body. Meghan completed her 200-hour yoga teacher certification with Maria Toso of Saint Paul Yoga Center, as well as furthered her knowledge with coursework from Jason Crandell, CorePower Yoga (power yoga extensions), and Yoga North (somayoga modalities).

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CLEAN

BY AMANDA GIPSON NOWOSADZKI (SHE/HER)

B

alance often feels elusive. Nearly a decade ago, I found myself crying tears of frustration on my yoga mat in a small studio in Chicago. I wondered how someone who was not yet thirty years of age could possibly be experiencing wrist pain so persistent, beginner yoga poses were almost impossible. That day, feeling shaky and vulnerable, I struggled to keep my balance in downward dog.

I consulted various medical professionals and received a diagnosis of tendonitis. From there, doctors prescribed topical creams and pills to ease the pain. The story was the same with the persistent irritable bowel syndrome (IBS) I’d dealt with for years. Digestive distress became the norm for me, in addition to the tendonitis. Doctors offered pills yet again and told me these conditions were common.

Common? I asked myself. Only 29 at the time, I refused to accept inflammation and digestive issues as merely common, or that I would have to “learn to live with them.” I refused to accept taking days off of work to allow my aching wrists time to rest from typing as normal. Somewhere within me, I knew I had an imbalance … but I couldn’t quite put my finger on it. Coincidence led me to the solution, but the undeniable proof in my own body led me to stay the course.

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SOUTHERN

The solution came about as a desire to lose a few extra pounds. So, I began a Paleo diet.

My reasoning was simple. A few friends and family tried Paleo and felt much better, shedding pounds fairly quickly. What I didn’t anticipate when I set out on this journey was my tendonitis and IBS vanishing just a few weeks into this practice.

Nearly ten years later, I look back and realize food was behind more than the imbalance I sensed within my body. Food was also the medicine that lead to healing. The changes I made in regards to my food choices ultimately restored my health. Eliminating processed foods and gluten, cutting back on sugar, and avoiding most genetically modified organisms (GMOs) alleviated the pain in my wrists and the digestive distress I battled for years. It simply hadn’t occurred to me the food I ate wasn’t only causing belly aches, but also causing my entire body to be inflamed.

Even though I began to find a sense of balance again, the scales hadn’t quite evened out. I had one large hurdle left to overcome.

Participating in a clean eating lifestyle was great for a few months … but for me, food is nearly spiritual. How could this possibly be sustainable in the long-term?

Growing up in South Louisiana’s “Cajun Country” pretty much guarantees you’ll be exposed to some of the most incredible flavors under the sun. The Cajun regional cuisine, steeped in African, French, and Spanish contributions, makes for something fantastic and unmatched elsewhere. My deep connection

CUISINE

with Cajun and Creole cuisines became further cemented when I worked in the catering industry in New Orleans.

So, when I begrudgingly determined gluten could no longer be a part of my diet, I nearly had a breakdown. The dishes so central to my life — gumbo, crawfish pie, biscuits — were no longer on the menu. Sadly, their ingredients led to my discomfort and inflammation. But I couldn’t imagine going the rest of my life without them!

My quest began for cookbooks and recipes that were both gluten-free and southern. When none of them met my standards, I started to reimagine generations-old recipes for the food I missed so sorely. I soon realized these recipes could benefit others struggling with health issues, food sensitivities, chronic disease, or those simply seeking to feel better.

Cajun and Creole cuisines are famous the world over for a reason. However, the food doesn’t need to be horrible for you, as is generally the reputation. This driving principle led me to create Clean Southern Cuisine. I’m thrilled to share scrumptious southern recipes that honor balance with you. They always aim to match traditional tastes and textures while being free of gluten and as nutrient dense as possible.

Many of us seek more balance in life — on our mats and beyond. It’s a constant quest for me and, although I often fall short, I keep trying.

I hope these recipes will bring you joy and help you create more balance in your own life. From my kitchen — firmly rooted in Louisiana — to yours. Bon appétit, Y’all. +

AMANDA GIPSON NOWOSADZKI is the author of the Clean Southern Cuisine cookbook and blog. A native of South Louisiana’s “Cajun Country,” she learned to cook much of the region’s world-famous cuisine as a child. This led her to later work in the catering industry in New Orleans. When her own health issues made dietary changes necessary, she reimagined Southern recipes to be more nutrient-dense and gluten-free.

Clean Southern Cuisine was born. She delights in helping others to live balanced lives and improve their health while enjoying scrumptious food that never leaves one feeling deprived.

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REMOULADE SAUCE YEILD: 1/2 CUP + LEVEL: EASY + MAKE AHEAD

One of the most well-known sauces of New Orleans, remoulade, has many different variations.

This one is creamy, tangy, and full bodied. One of my favorite quick and easy meals is fresh crab meat tossed in remoulade sauce and served in half of an avocado. Alternately, make it ahead for a party or picnic and pair it with cocktail shrimp for dipping. It’s a perfect companion to seafood and great on a bed of punchy greens, but I bet you’ll find more uses for it!

DIRECTIONS:

INGREDIENTS: • 6 Tbsp mayo

1. Combine all ingredients in a small bowl and refrigerate.

• 1 Tbsp prepared horseradish

2. Allow flavors to marry overnight before serving.

• 2 tsp Dijon mustard NOTES:

• 2 tsp whole grain mustard

Customize the level of heat in your remoulade with hot sauce and a pinch of cayenne pepper, if desired. In my family, we love to use TABASCO® brand Family Reserve Hot Sauce. If you are using prepared mayonnaise and ketchup, read on. Look for a mayonnaise made with avocado oil or olive oil like Sir Kensington’s or Chosen Foods brands. Look for a ketchup without high fructose corn syrup such as Annie’s Organic or Primal Palate brands.

• 2 tsp ketchup, optional • 1 tsp apple cider vinegar • 1/2 tsp paprika • Pinch of salt • Hot sauce to your liking PALEO

+

DAIRY FREE

+

KETOGENIC

+

COCONUT FREE

+

NUT FREE

+

LOW-CARB

+

VEGETARIAN

+

GLUTEN FREE

CRUSTLESS COCONUT PIE YEILD: 8 SERVINGS + LEVEL: EASY + MAKE AHEAD

INGREDIENTS:

DIRECTIONS:

• 1 (13.5 oz) can coconut milk, full fat unsweetened

1. Preheat the oven to 350 degrees F.

• 4 large brown eggs, cage-free

3. Place all ingredients in your blender container.

Cover and blend on high for 45 seconds, or until all ingredients are combined.

2. Grease a 9’’ pie plate with butter or palm shortening.

• ¼ cup grass-fed butter or palm shortening • 2 tsp vanilla extract

4. Pour into the pie plate. Bake until a toothpick inserted into the center comes clean, about 45 - 55 minutes.

• ¾ cup shredded coconut, unsweetened Is there anything more decadent, yet refreshing than a chilled pie in the warmer months? This make-ahead, slightly sweet delight is a crowd pleaser that comes together in a snap (right in your blender)!

Did I mention versatility? You can make it year round for a myriad of occasions.

Decorate it with strawberries and blueberries for the 4th of July. Top it with dollops of cranberry sauce at Thanksgiving. The best part about this custardy, creamy pie? It’s free of gluten, sugar, and low in carbs.

PALEO

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DAIRY FREE*

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+

KETOGENIC

• ⅓ cup Lakanto monkfruit sweetener golden or turbinado sugar

5. This pie will rise significantly, but will settle down considerably when cooling.

• ¼ cup arrowroot powder

6. Once the pie has cooled, combine the topping ingredients in a small bowl. Using a spoon or spatula, spread the topping evenly across the pie.

• ¼ cup tapioca flour • ½ tsp baking powder • pinch of salt

7. Refrigerate this pie until ready to serve. The pie’s texture will thicken and improve after refrigeration.

OPTIONAL TOPPING: • 10 ounces coconut-based yogurt, plain

NOTES:

• 2 tsp vanilla extract

* To make this recipe dairy free, substitute palm shortening for the butter. This pie has a delicate coconut flavor. If you would like a more tropical flavor, add 1 tsp all-natural coconut extract.

• 2 tsp Lakanto monkfruit sweetener golden or turbinado sugar +

LOW-CARB

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NUT FREE

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LOW-CARB

+

VEGETARIAN

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GLUTEN FREE

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LIFESTYLE

FINDING YOUR

SELF-CARE RHYTHMS

An Excerpt from Sit Down to Rise Up

BY SHELLY TYGIELSKI (SHE/HER)

W

hile self-care is traditionally viewed as an inner journey — a way to achieve our own mind, body and emotional balance, author and meditation teacher Shelly Tygielski’s new memoir Sit Down to Rise Up: How Radical Self-Care Can Change the World shows that self-care can also be a powerful tool for spurring transformative collective action. We hope you’ll enjoy this excerpt from the book.

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Life is a sequence of high points and low points. Rarely, if ever, is our path from one point to another a straight line. Rather, when we track the rhythm of our life, it’s a sequence of zigzags or peaks and valleys.

Reminiscent of a heartbeat monitor, this pattern indicates that we are very much alive. On that monitor, and in life, we aren’t seeking a flat line. We strive to be grateful for the peaks, graceful in the valleys, and content on the plateaus. Sustainable selfcare follows this same cadence.

What does a sustainable self-care regimen look like? It doesn’t look like a list of New Year’s resolutions. Most of those never get kept. Just because I wrote down a list of things that I knew should be the cornerstone of my “self-care plan” didn’t mean I suddenly enacted everything without fail from then on. I failed miserably, in fact. Following through was incredibly difficult. There were days I didn’t seek

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support or get exercise; days when I ate and drank things I knew would increase my inflammation. I didn’t always create healthy boundaries with others. Oftentimes I took on more than I should have. My lingering guilt over being a single mom and my need to please people in order to amplify my selfworth didn’t vanish. Eventually, though, by not beating myself up for these infractions and by giving myself permission to begin anew each day — coupled with putting in place the most critical component of all, a community of care — I was able to develop a self-care rhythm.

Through this trial and error, I learned that, to be sustainable, a self-care plan needs to be gentle enough to work. It has to be incremental and composed of a lot of little things. Self-care might start as a set of promises we make to ourselves, but to enact them, we need to find a rhythm we can live with. Like a musical rhythm, a selfcare rhythm is a regular, repeated pattern of actions that helps maintain the song of our life. That is, this rhythm is integrated into and supports whatever we are already doing on a daily basis. It’s not a disruption.

Rather, it enhances our life. There are actually four self-care rhythms we can focus on: daily, weekly, seasonally, and annually.

Getting into a new self-care groove wasn’t easy at first. Like most people, I have a hard time creating and maintaining a balance between work, social life, family, and other obligations. Every evening and on the weekends, I would take my work home with me, whether it was task-related work (such as paperwork or answering emails) or emotional work (bearing the burdens of my community or clients). Of course, I couldn’t entirely stop bringing work home at times (who can?), but I needed to establish a more

formal separation between work and my personal space.

One of the ways that helped me create a better work-life balance was to identify the mudrooms in my life, so to speak.

Just like a home’s entryway, I developed formal transition rituals or practices that allowed me to shift from my public self to my personal self. Over time, these micropractices became healthy habits that contributed to my overall self-care.

For example, on my commute home, I practiced mindful driving in silence instead of taking phone calls or listening to talk radio. As soon as I got home from work, I took a walk around the block — with the dog and without my phone! After arriving somewhere, I sat in my parked car for a few moments and took the time to do a quick breathing exercise, then set an intention before rushing into the house or into my son’s preschool. These seemingly small things allowed me to let go of the stressors from work and to show up more fully present in the other areas of my life. Like a mudroom, they helped me wash off the proverbial mud from my shoes, so I could move into the next activity without tracking emotional dirt from my previous activity.

These became integral parts of my daily self-care practice.

To achieve a weekly rhythm, I wanted to balance my activities between four different areas that I identified: work, family and relationships, “me time,” and my cultural traditions. Every week, I tried to be conscious about making sure that each of these areas was getting enough of my time and that they were balanced in ways that provided me energy and nourishment.

Then, I looked at longer stretches of time and considered each season and each year

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LIFESTYLE

and asked: Was I providing for all my needs on a regular, ongoing basis? This took careful scrutiny and constant adjustment.

Not every day, week, season, or year is the same, and I never found a perfect balance or formula that worked all the time.

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SHELLY TYGIELSKI is the author of Sit Down to Rise Up and founder of the global grassroots mutual aid organization Pandemic of Love. Her work has been featured by over 100 media outlets, including CNN Heroes, The Kelly Clarkson Show, CBS This Morning, the New York Times, and the Washington Post. Visit her online at http://www.shellytygielski.com.

”

Excerpted from the book Sit Down to Rise Up. Copyright ©2021 by Shelly Tygielski. Printed with permission from New World Library — www.newworldlibrary.com

EVENTS

SUMMER + MULTIPLE DATES YOGA AT THE RIVER Hastings, MN

Sundays in Jun­-Aug, 9-10am Enjoy yoga at the river on Sunday mornings in Historic Hastings. Take in the magic of the mighty Mississippi River while practicing with guest teachers from across the Metro. After class, take a stroll on the River Walk, and check out all that downtown Hastings has to offer.

Cost: $18/per week or $200 for the full summer mnyogalife.com/summeryoga

PLANT MEDICINE CIRCLE Svalja Yoga, Duluth, MN

Second Friday of the month, 6-7:30pm Join local herbalists Emma Day and Angela Krick for an herbal-infused gathering. We will taste plant medicine, journey together, and explore the ways plants work with our body, mind, heart, and spirit, moving us always towards vitality and alignment.

Each month will be unique in its context with the seasons, the elements, and healing.

Cost: $15 www.svalja.yoga/plant-medicine-circle

SUP YOGA

On Cedar Lake and Lake Bde Maka Ska.

Fridays + Saturdays in Jun-Aug Bring your practice to the water and challenge your strength, balance, and focus while you flow through poses on a wobbly surface with current and wind.

Cost: $25-40 theyogacenterretreat.com/yoga-style-guide/sup-yoga

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EVENTS / Directory COURTYARD YOGA/OUTDOORS Braemar Golf Course on the lawn bowling court in Edina

Thursdays, Jun 2-Jul 28; 10-11am, except Jul 7 Courtyard Yoga focuses on deepening the connection of your body, mind, and breath. In this Vinyasa style class, we will move mindfully to promote the physical benefits of yoga, including increased flexibility, strength, balance, and respiration while making peace with stillness.

Cost: Free; pre-registration required app.letsbamboo.com/host/PatriceMcFarlane

APRIL

300-HOUR ADVANCED YOGA TEACHER TRAINING IN PERSON

at The Yoga Center Retreat or online via Zoom.

Starts Apr 11th Take your teaching skills to the next level with the longest-running teacher training in Minneapolis!

Go deeper into your understanding of human anatomy, the energy body, sequencing for energetic effects, and how to teach to special populations. Join us in person at our studio or online from anywhere!

Cost: $4,500-$4,800 theyogacenterretreat.com/300-houradvanced-yoga-training/

KITTY YOGA

In person at The Yoga Center Retreat

Apr 16th, 1-2pm Please let us purrsuade you to try out this clawsome Kitten and Flow class and support the Bitty Kitty Brigade! Take a meow-ment out of your day to stretch, flow, pet and snuggle some of the

cutest kittens in the metro area and raise funds for this pawsitively marvelous organization. All proceeds from this one hour class of love and kisses will go to Bitty Kitty Brigade.

Cost: $20.00 theyogacenterretreat.com/workshops/

OUR MAGIC BREATH — PRANAYAMABREATHING TECHNIQUES Live online zoom workshop

Saturday, Apr 23, 9-11am We carry with us a powerful tool. One that cannot only relieve stress, improve sleep but also balance our body/mind. It is our BREATH. Experience the magic your breath holds. Join me in this workshop to experience various pranayama practices.

Cost: $35 or $30 for patreon members bit.ly/3Loa1D8

FASHION WEEK MN

Throughout the Twin Cities

Apr 23-30

www.fashionweekmn.com

MAY

KITTY YOGA

In person at The Yoga Center Retreat

May 8, 3:30-4:30pm Please let us purrsuade you to try out this clawsome Kitten and Flow class and support the Bitty Kitty Brigade! Take a meow-ment out of your day to stretch, flow, pet and snuggle some of the cutest kittens in the metro area and raise funds for this pawsitively marvelous organization. All proceeds will go to Bitty Kitty Brigade.

Cost: $20.00 theyogacenterretreat.com/workshops/

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EVENTS / Directory

MAY … continued

YOGA + BLOOMS

UPSIDE DOWN? NO. WAY!

Mudita Wellness & Two Bees & a Bud Flower Farm, New Richmond, WI

May 13, 6-8pm

June 18

The Yoga Center Retreat

What are the skills necessary for hand stands, head stands and shoulder stands? Rather than overriding the fear of these poses, we’ll break down the 3 most commonly practiced inversions into their components. All levels welcome. You do not have to do any actual inversions to attend.

Cost: $40 theyogacenterretreat.com/workshops/

Enjoy a gentle yoga practice under the trees near waters edge. After class, wander the flower farm and pick your own beautiful bouquet to take home.

Cost: $40 www.twobeesandabud.com/collections/classes-events

INTRO TO THE CHAKRAS In this workshop, we will discuss the 7 main energy centers in the human body that run from the base of the spine to the crown of the head.

You will learn the importance of these energy centers and how to open and balance each one using asana (postures), pranayama (breathing techniques) mantra and meditation.

Cost: $40 theyogacenterretreat.com/workshops/

Driftless’ mission is to bring together diverse and experienced yoga teachers and facilitators for an event that leaves you feeling seen, heard, and renewed. The festival was founded on the tribal land of Meskwaki/Ho-Chunk/Winnebago land and hopes to serve the larger community through connecting equity and movement. Opportunities include deep dives through immersions, outdoor workshops & classes, and supporting our local community through our Sangha Kit. Cost: Sliding Scale $99-$199 www.driftlessyogafestival.com/

TANTRIC NUMEROLOGY

TELLURIDE YOGA FESTIVAL

May 21, 1-3pm

June 23-26

The Yoga Center Retreat

May 14, 1-3pm

The Yoga Center Retreat

Tantric Numerology is based on the idea that each individual is built of 10 energetic bodies. Uncover which of the bodies are your natal gifts and which represent karmic residue. We will explore the 10 bodies through asana and meditation.

Cost: $40 theyogacenterretreat.com/workshops/

SIMPLE MEDITATION Online Via Zoom

May 22, 10am - 12pm Busy mind, calm mind. Contrary to what some believe, everyone can meditate. We will learn about various styles and meditate together to find the style that resonates with you.

Cost: $35 or $30 for patreon members https://bit.ly/3rDX5kH

JUNE

230-HOUR YOGA TEACHER TRAINING At The Yoga Center Retreat or online via Zoom.

Starts June 13th Become a yoga teacher with the longest-running teacher training in Minneapolis. Our 230-hour yoga teacher training program explores asana, pranayama, and meditation and shows you how to apply them to a modern world. You will graduate feeling empowered and inspired.

Cost: $3,200-$3,500 theyogacenterretreat.com/online-yogateacher-training/230-hour/

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THE DRIFTLESS YOGA FESTIVAL Decorah, IA June 23-26

Telluride, CO

The annual Telluride Yoga Festival is a 4-day event featuring over 100 offerings including yoga, meditation, music, hiking, SUP yoga, wellness and wisdom talks, social gatherings, and more.

Intimate classes with breathtaking landscapes make this a special gathering unlike any other.

2022 presenters include Krishna Das, Janet Stone, Gina Caputo, Faith Hunter, Tias Little, Amy Ippoliti, Kia Miller, Tommy Rosen and many more.

Cost: $385 3-day pass https://www.tellurideyogafestival.com/passes

JULY

SEE SUMMER + MULTIPLE DATES

AUGUST

SEE SUMMER + MULTIPLE DATES

SEPTEMBER

230-HOUR YOGA TEACHER TRAINING At The Yoga Center Retreat or online via Zoom.

Starts September 12th Become a yoga teacher with the longest-running teacher training in Minneapolis. Our 230-hour yoga teacher training program explores asana, pranayama, and meditation and shows you how to

apply them to a modern world. You will graduate feeling empowered and inspired.

Cost: $3,200-$3,500 theyogacenterretreat.com/online-yogateacher-training/230-hour/

YOGA + SOUL EXPLORATION 5-DAY RETREAT Moondance Sanctuary and Transformation Home, Sedona, AZ

September 18-22 Have you been feeling drained, lost or disconnected from yourself? The way back to your True Soul Self can be found in this 5-day retreat in mystical Sedona, AZ. You’ll experience yoga classes, meditations, workshops, and a different excursion each day to awe-inspiring sites and hiking in the famous vortexes known for healing mind, body and soul. Get ready for a life changing experience!

Cost: $1,150-$1,650 (does not include airfare) theyogacenterretreat.com/retreats/

RIVER VALLEY YOGA FESTIVAL Stillwater, MN

Sept. 23-25 A unique 3-day festival set on a private farm in the beautiful St. Croix River Valley. New, curious and advanced students will enjoy a variety of offerings including yoga, meditation, forest bathing, wisdom talks, mala making and a diversity of vendors. Join us to recharge in nature and explore yoga on a whole new level. rivervalleyyogafestival.com

OCTOBER

200+ HOUR THERAPEUTIC FOCUS YOGA TEACHER TRAINING + LIVE YOUR LIFE AWAKE YOGA STUDY ONLINE (one cohort) + Des Moines, IA (one cohort)

2022: Oct 7–9, Nov 4–6, Dec 2–4 2023: Jan 6–8, Feb 3–5, Mar 3–5, Mar 31–Apr 2 Yoga North’s innovative curriculum and pairing of the neuromuscular re-education discipline of Somatics with the ancient wisdom of yoga is a unique blend that brings profound results with less effort in advancing even the seasoned yogi’s practice. Our goal as faculty is to provide: thorough knowledge of postures and a comfort level in teaching and assisting postures in others; comprehensive knowledge of yogic philosophy and ability to relate this understanding to life; & opportunities for each student to leave with a much deeper understanding of themselves.

Cost: $3000 Early Enrollment prior to August 7th; $3200 Regular Enrollment www.yoganorthduluth.com/classes/ teacher-training/essential-program/

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PARTNERS TWIN CITIES METRO AREA AromaWell

Jessica Wiehle www.aromawell.com

Bodhi Studios, LLC Prescott, WI www.bodhistudios.co

Carrie Jeroslow — Intuitive, Conscious Relationship Coach, Author www.carriejeroslow.com Text to book an appt.

702.808.8179

Crystalline Light www.crystallinelight.com

Devanadi Yoga 2711 44th St W Minneapolis, MN www.devanadiyoga.com 612.787.7895

Functional Health Unlimited Dr. Lori Lee 724 Bielenberg Dr, Suite 154 Woodbury, MN www.functionalhealthunlimited.com 612.708.1676

Mary Hirsch Yoga

PARTNERS / Directory

Mudita Wellness MN

Yogadevotion LLC

1903 Greeley St S Suite 100 Stillwater, MN muditawellnessmn.com

www.yogadevotion.com

namaSync® 2960 Winnetka Ave N, Suite 211 Crystal, MN 55427 www.namasync.com 612.618.1808

NE Wellness

www.opendooryoga.com

Moxie Malas www.moxiemalas.com

Mpls Yoga 2836 Lyndale Ave S, Suite 100 Minneapolis, MN www.mpls.yoga 612.870.9642

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DULUTH

Full Circle Yoga, Duluth

app.letsbamboo.com/host/ PatriceMcFarlane

Restore Hyper Wellness — Blaine 12410 Aberdeen St NE, Suite 500 Blaine, MN restore.com/p2300-blaine 952.234.3260

Simplify Health Coaching

Sheri Bieter www.simplifyhealthcoaching.com

Sites for Yogis www.sitesforyogis.com 99 Snelling Ave N St. Paul, MN www.tulayogawellness.com 651.645.5551

Mountain Reboot Wellness Retreat

www.yogsadha.com

Open Space Studio

Minneapolis Yoga Center Retreat

www.mnyoga.org

YogSadhna

Duluth Yoga Studio

Tula Yoga

MNyoga

www.yogatedyoga.com

1224 2nd St NE Minneapolis, MN www.newellnessmpls.com 612.399.6322

maryahirsch@gmail.com

4212 Park Glen Rd St. Louis Park, MN theyogacenterretreat.com 952.582.1271

YogaTed/YOU ARE HERE Retreats

Up Yoga 4325 Nicollet Ave Minneapolis, MN 55409 www.upyogamn.com 612.825.4609

14 E St Marie St Duluth, MN www.duluthyogastudio.com 1907 W Superior St Duluth, MN www.fullcircleyogaduluth.com

Muggymoose Massage and Thai Bodywork 394 South Lake Ave, Suite 303 Duluth, MN www.muggymoose.com

Svalja Yoga 16 1/2 First Ave W Duluth, MN www.svalja.yoga

Yara Yoga Online Community www.yara.yoga

Yoga North ­— International SomaYoga Institute 4628 Pitt St Duluth, MN www.yoganorthduluth.com 218.722.9642

Veda Yoga Therapy 4601 Excelsior Blvd, Suite 305 St Louis Park, Mn 55416 www.vedayogatherapy.com 763.464.9656

Yess Yoga 105 E 26th Street Minneapolis, MN www.yessyogastudio.com

Annual Partners receive advertising discounts and other great benefits.

CONTACT: hello@mnyogalife.com to learn more.

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CHARITABLE PARTNER Along the way, Kevin and Adam also discovered that for many people, community and resilience aren’t easily accessible. Isolation, lack of purpose, and stigmatization commonly threaten healing after a TBI. Together, with their personal experience of TBI and caregiving for someone with TBI, they wanted to provide the tools and resources they discovered to those who need them: the millions who experience a TBI each year.

And that’s when LoveYourBrain was born.

O

n December 31st, 2009, professional snowboarder Kevin Pearce sustained a life-threatening traumatic brain injury (TBI) before the 2010 Vancouver Winter Olympics. What followed was a remarkable healing journey, captured in The Crash Reel, a film by Lucy Walker.

This film brought to light the prevalence and complexity of TBI around the world.

In meeting millions of people on the film’s global tour, Kevin and his brother Adam began to realize that with each person’s unique injury and story, the pathway to healing depended on community and resilience.

In 2014, LoveYourBrain began as a question: how can people best be supported to build community and cultivate resilience? Since then, LoveYourBrain creates and provides free and accessible programs for people affected by TBI. LoveYourBrain’s programs are intentionally designed around what Kevin discovered in his own healing journey: yoga and mindfulness can be powerful tools for self-empowerment and finding the resilience that exists within us all.

LoveYourBrain developed programs to address and support the ”whole person” challenges that arise, not only for those with TBI, but for the caregivers who play an essential role in healing.

LoveYourBrain’s programs build communities of support, resources, and compassion all across North America, and — with our new online programs — around the world.

Today, LoveYourBrain is the leading organization providing holistic support to the TBI community around the world through their research-backed Yoga, Retreat, and Mindset Online programs, as well as a library of free, online resources.

That’s because LoveYourBrain believes everyone in the TBI community deserves to access their resilience, embrace who they are now, and reach their full potential. Learn more about their free programs by visiting www.loveyourbrain.com.

$1 from every print subscription will be donated to the LoveYourBrain Foundation. +

Why community?

From the immediate aftermath of Kevin’s accident, he and his family felt the outpouring of love and support that comes from a community of friends and fans spread across the globe. His community was there at every step of his journey toward healing and through his own transformation.

Why resilience?

Because TBI can be a lifelong experience for both the person affected and their caregiver(s). Kevin and Adam discovered firsthand how cultivating resilience served as a necessary catalyst to moving forward.

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BRAND NEW STATE OF THE ART STUDIO OPENING FALL OF 2022 PRESCOTT, WI

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