Great way to start the New Year!


108 Sun Salutations to celebrate the New Year!


DECEMBER 31, 2018

2PM – 4PM

@ Live Well Fit 

6040 SW 33rdAvenue


A yoga mala consists of 108 Sun Salutations. Not everyone is ready to do the full 108 salutations.  Each person should determine the number of salutations that will provide them with a healthy challenge.  You do not have to do all 108 if you don’t feel up to it.


This yoga ritual, usually performed at times of change and transition, has been described as a way to both strengthen and purify one’s body enabling one’s inner light to shine through.  This is yoga in the true sense of the word.  It is also our wish for the New Year as we say goodbye to the past and move forward into the future.  


What is a MALA?


A mala, meaning garland in Sanskrit, evokes a circular, continuous form.  In practice, a mala is the devoted offering of repeated cycles (typically in divisors of 108) of mantra or asana.  Within a mala there is always a sense of beginning, continuing and completion.  Both inside each individual cycle and in the practice as a whole.  


What is the significance of 108?


The number 108 is seen as significant across a range of cultures and disciplines.  It informs the architecture of sacred texts that are central to yoga and eastern philosophy:  there are 108 chapters of the Rig Veda, 108 Upanishads and 108 primary Tantras.  In the field of Ayurveda, there are 108 sacred places in the body, identifying intersections of matter and consciousness. Through the lens of astrology, the diameter of the sun is approximately 108 times that of the earth and the distance from our planet to its solar star is, on average, 108 times the diameter to the sun.  



+ Back to School Butterflies:

Joy + Valor ....put these in a roller and in those diffusers!

Feeling nervous can be the foundation for lots of emotional and behavioral issues. We all struggle with lots of anxious feelings because of the changes in routine, the anticipation of events, etc. Those anxious feelings can wreak havoc on our bodies, including the digestive system (nerves) and emotions and capabilities to handle and process some of the basic things in life that typically aren't difficult. Essential oils provide support to our emotions and offer a calming effect as they are inhaled and/or applied! Get your diffuser going.  As with anything, using essential oils to support emotional health doesn't happen with one application. It's not a one and done thing, there's no quick fix.

+ Immune System Support:

THIEVES- thieves oil daily (stay consistent!), Thieves hand purifier- keep it with them!

+ Linen Spray:

Use this linen spray for sheets, blankets, car seats, clothing, and stuffed animals to create a calming, soothing environment that is perfect for sleeping, swaddling, playing, or rocking. Its convenient spray bottle makes it easy to carry in your diaper bag or keep in the nursery.

With Calm essential oil blend—created exclusively for the Seedlings product line—it’s also a great Lavender spray for bedtime routines. Use the comforting aroma as part of baby’s bedtime routine or spray on bedding to create a soothing environment the whole night through.

+ Mightypro:

Supports gastrointestinal and immune health in children. Promotes healthy bacteria in the gut, helps maintain a healthy digestive system & helps with diarrhea/ gas/ and bloating.

+ KidScents MightyViteschewable tablets are a tasty, effective way to provide children the full spectrum of vitamins, minerals, antioxidants, and phytonutrients necessary for healthy development. Children 4-12 years old, take three chewable tablets daily. They can be taken before breakfast, lunch, or dinner or in one daily dose. These are pack full of some wonderful vitamins- A,C,D,E,K and B vitamins just to name a few

+Sleepyize:Roll on feet, put a drop on neck or chest for relaxation and sleep support! This one smells amazing!!! Already diluted for some sweet sleep!

+Geneyus:Roll on wrists, back of neck, or down the spine before school or after school during a homework session! Perfect as we start back to school and the kids need some help getting back into learning/school mode.

+Sniffleease:A great blend for those sniffles! Another great one to have before school starts and it is already  diluted for kids!



One of the main things I have learned the past few years from teaching yoga is that balance is an underrated principle of our everyday functioning.  Literally, we all need balance and the older we get the less we have.  Having good balance is more complex than you may realize. 

A good sense of balance involves the integration of various sensory and motor skills.  However, there are a variety of things that can reduce our sense of balance, both internally and externally.  Balance is maintained by the vestibular system, a small organ in the inner ear, and it can be negatively affected when the organ is damaged or not working correctly.

As we age, balance becomes more of an issue as our critical systems begin to weaken.  The aging process is typically associated with visual impairment, inner ear problems, muscle weakness or peripheral neuropathy.   These systems all play a critical role in your body’s ability to stay balanced.

So where does Yoga fit in?  Yoga can help improve balance.  While strength can help a person avoid a fall, you’re also a lot less likely to trip and fall if you’ve regularly practiced yoga poses like tree pose, triangle pose and mountain pose.  Better balance may not seem like a big deal until you consider that falls are a leading cause of hip fractures, the loss of independence, and admission to a nursing home.  Yoga helps you use your body in an overall more balanced way, left to right and front to back, which can help minimize the muscle imbalance that often leads to bothersome symptoms and injuries. 


Take a Breath!

“If people could see the impact of stress on their telomeres, they would have the motivation to change their lifestyle and be more willing to embrace a yoga or meditation practice”     Dr. Elizabeth Blackburn, 2009 Nobel Prize winner

Read More


Ujjayi (pronounced oo-jai) is a form of pranayama (the yogic science of breath) and has been used for thousands of years to enhance one’s yoga practice. The Sanskrit word, Ujjayi is commonly translated as “victorious breath,” and is commonly referred to as the “oceanic breath”. The sound that Ujjayi provides helps us to synchronize breath with movements during yoga, making the entire yoga practice more rhythmic.

To create Ujjayi breath, one must constrict the back of the throat, similar to the constriction made when speaking in a whisper. Therefore, it is an audible breathe that is often compared to the sound of the ocean. Although there is a constriction of the throat, the Ujjayi breath flows in and out through the nostrils, with the lips remaining gently closed. 

Vinyasa yoga (flow yoga) is based on breath-synchronized poses or postures.  Translated from Sanskrit, vinyasa means, “to place in a special way.” Each movement is a gradual progression from one to the next. The movement is aligned and linked with the breath so that you move with each inhale and exhale. Vinyasa-style yoga classes are ones where there is a dynamic flow from posture to posture.

Here are eight reasons why you’ll want to incorporate Ujjayi breathing in your yoga practice:

1. Improves concentration in the physical practice. Becoming absorbed in Ujjayi allows one to remain in poses for longer periods of time.

2. Instills endurance that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the class.

3. It diminishes distractions and allows you to remain self-aware and present in the practice.

4. Ujjayi breath regulates heating of the body. The friction of the air passing through the lungs and throat generates internal body heat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the yoga practice. This heat makes stretching safer while the inner organs can be cleansed of any toxins that have accumulated. 

5. A focused Ujjayi breath can release tension and tight areas of the body.

6. Additional benefits of Ujjayi pranayama include diminished pain from headaches, relief of sinus pressure, decrease in phlegm, and strengthening of the nervous and digestive systems.

7. The breath should remain as even and smooth in the poses as when we rest. Ujjayi tells us when we need to surrender and possibly take a break into a resting posture like Child’s Pose.  It allows us to be honest with ourselves and to take a step back to let go of our ego.

8. Ujjayi allows us to practice full deep breaths during the challenges of a physical practice. Therefore, it teaches us to stay calm when faced with the challenges of our daily lives.  

Your breath can be your true teacher, guiding you in many ways. The ancient yogis realized the intimate connection between the breath and the mind. Hopefully, you will consider this pranayama in your practice.  

(information used from various sites regarding Yoga breathing)

"Love Is My Religion"

That song is stuck in my head!!!  “Love Is My Religion” by Ziggy Marley.  So simple yet so meaningful.  As I was driving home from teaching yoga, I started thinking about my own journey with religion and spirituality.  I was reminded of my first yoga instructor and his peaceful demeanor.  I never really knew what his religious and/or spiritual beliefs were but I knew he followed an enlightened path.  Today I believe it was a reflection of his yoga practice.  Not just the physical practice of yoga (asana) but all aspects or limbs of yoga.  

I’ve been asked more than once if yoga is a religion---and the answer is no.  It is a philosophy.  It began in India approximately 5,000 years ago.  A spiritual sage named Patanjali wrote the Yoga Sutras; which is widely regarded as the authoritative text on yoga.  It is a guideline for living a meaningful and purposeful life. The sutras (which means “threads” in Sanskrit) provide a framework for spiritual growth and mastery over the physical and mental body.

Yoga is a mind, body, and spirit practice, whether you are or are not religious or spiritual, you can practice the wonderful and ancient gift of yoga.  


"You can always rest in Child's Pose"

Ah! Music to my ears…I’ll never forget the first time I heard the yoga instructor state, “You can always rest in Child’s pose”.   What? Rest during Yoga? Listening to your body is one of the most important parts of a yoga practice.  The physical practice of Yoga is not “mind over matter” but more of a holistic process --- synchronizing your body and breath with your mind and spirit.    Child’s pose or Balasana in Sanskrit is a position to come to at any time during your practice to catch your breath, slow down, assess, and rest.  It is also a great pose to help clear distractions. 


Here are a few benefits of Child’s Pose:

·      Calms the mind and body

·      Encourages strong and steady breathing

·      Helps alleviate stress and anxiety

·      Lengthens and stretches the spine

·      Gently stretches the hips, thighs and ankles

·      Helps to relieve lower back pain

·      Normalizes circulation throughout the body

·      Increases blood circulation to your head which reduces headaches

·      Massages the internal organs, aiding in digestion



How to do Child’s Pose:

·      Begin in an all fours position on the hands and knees (tabletop) with the tops of the feet down.

·      Release hips towards the heels, resting the upper body and head down towards the mat.

·      Knees can be wide –allowing the torso and chest towards the floor (or ) keep the knees together to provide support for the upper body and back.

·      Arms can be extended over the head-reaching towards the top of the mat (extended child’s pose) or along side the body reaching back towards the heels (resting child’s pose). 

Creating a More Mindful Yoga Practice

Your yoga practice can be as much of a meditation as sitting still in Lotus Pose.  You can reap the same rewards while you are practicing---a sense of grounding, focus, balanced energy, and stress release. 

Here are four tips to a more mindful practice:

1)   A Sense of Grounding:  During your yoga practice assess which parts of your body are touching the floor as you practice.  Mindfully push those parts into the floor as a way to engage your whole body and build strength. 

2)   Focus: We all struggle with staying present but the more we work at it the easier it gets.  Just like our yoga practice!   Be present and aware of your surroundings and let everything else go…the bills to pay, the presentation you have in the morning, the kids to pick up at school.  You owe it to yourself to enjoy and experience the benefits from your practice.   

3)   Balanced Energy:  As you transition between poses be aware of how your body moves.  Pay attention to the opposite energies working together to hold your body up---such as in tree pose:  you’re feet are rooting down to the earth while the crown of your head and your arms are moving towards the sky.     

4)   Stress release:  Breathe!  Check in with your breath while you are practicing. Is it rhythmic? Consistent? Or are you finding yourself holding your breath?  Allow the prana to help you release stress and ease into the poses.  Inhale. Exhale. Just Breathe!



Yoga Etiquette - 10 Tips for the Studio

There’s no doubt: yoga culture can be daunting. Whether you’re new to a yoga studio or you need a refresher on the rules, here are ten general tips and tricks for making your practice a pleasant one for you and your classmates.


1. Arrive on time

Being in a hurry is already a tizzy-inducing situation, but rushing into a yoga class is stressful for both you and your classmates. Scurrying into a class after it’s begun is embarrassing, and it’s distracting for your fellow yogis. Be sure to arrive on time, giving yourself the minutes you need to check in, put away your items, roll out your mat, and gather any props you’ll need for class.

Got a few extra minutes before class begins? Sit quietly and focus on your breath, or do a few gentle stretches to warm up.


2. Remove your shoes

Yoga is practiced with bare feet, and most yoga studios prefer shoes to be kept in the lobby or in an area close to the studio entrance. While going barefoot is courteous year-round—even during flip-flop weather—it’s especially important during rainy months and snowy seasons, when mud and slush are common. By removing your shoes, you’re not only helping with studio cleanliness, but you’re respecting a space that’s revered and cherished by others.


3. Check your ego at the door

Looking for a hardcore workout, complete with grunting, straining, and popping veins? Please look elsewhere. The yoga studio is not the space for showing off your superhuman strength or your competitive edge.  Remember, you’re here for yourself—not anyone else.

Beyond the competition and showing off, mind your mood. Gossip, complaining, and negative attitudes are better suited for the local watering hole or the communal kitchen at work. Be gentle and respectful in your communication. Like the saying says, everyone you meet is fighting a battle you know nothing about. Be kind and respect others.


 4. Tell your teacher about any injuries

Many teachers like to give gentle (or sometimes more intense) assists in class, like guiding you deeper into a pose or shifting your position to correct misalignment. If you’re sore, injured or just don’t feel like being touched, tell your teacher before class begins.


5. Mind your personal hygiene

This advice swings to both ends of the spectrum. First, please bathe, brush your teeth, wash your hair, and use a clean mat and a clean towel. Second, mind heavy perfumes, oils, and colognes, as strong scents travel easily during class. Regardless of which end of the spectrum you’re on, you’re subjecting those around you to your personal biome. Please make it a tidy and pleasant one.


6. Devices are a no-no

Want to get the stink-eye from classmates? Just bring your iWhatever to class. Whistles, dings, and blips are incredibly distracting and, frankly, downright rude. For many studios, this behavior borders on unforgivable, and could get your device—or you—kicked out of class.

So just put it on silent, right? Not so fast. For many (if not all), yoga class is a chance to escape the digital addictions and distractions we face in everyday life, offering you a rare chance to be fully present. By bringing your phone to class (even on silent!), you’re distracting yourself and those around you. Expecting an important call or a do-or-die text? Consider skipping class altogether, and returning when you can fully focus.


7. Be aware of your space

Yoga classes can get packed; when the last-minute stragglers file in, you’ll often see them scanning the room for a strategic spot to roll out their mat. Be neighborly by making room for them, if it’s available.

In a less-packed class, it’s common courtesy to stagger your mats so that the person behind you has a clear view of the teacher and the mirror. And unless you’re practicing with your bestie or your sweetie, give your neighbor some breathing room.  Lastly, mind your steps: it’s polite to avoid walking on a fellow yogi’s mat.


8. Minimize conversation

Many studios are considered a space for reflection, self-study, and focus, and maintaining a quiet atmosphere (if not an altogether silent one) supports this frame of mind. Granted, there are studios that have an air of social happy hour before class begins, and you’ll know this immediately upon walking in. But if the studio is quiet and meditative, keep it that way by refraining from chitchat. It’s not only polite, but it’s beneficial to your own state of mind.


9. Can’t stay for savasana? Leave before.

We all get it. Time is short, your schedule is tight, and your day is packed with need-tos and to-dos. But many of your classmates live for savasana (sha-va-sa-na) (final relaxation) and by packing up and shuffling out during the most meditative and restful stage of the entire class, you’re disrupting everyone else and denying yourself the benefits. The traditional benefits of savasana claim to restore your nervous system to its default settings and offer your mind a chance to sink into meditation. But above all, it’s a rare chance for you to do nothing for a few minutes. Close your eyes, focus on your breath, and feel the weight of your body against the floor. It’s your own little R&R opportunity. Take it.

Absolutely, positively have to leave class early? Let your teacher know before class, position yourself close to the door, and be sure to leave before savasana begins. When it’s time to leave, pack up and scoot out as quietly as you can.


10. Clean up

Bolsters, blankets, blocks, straps—yoga is a prop-happy practice. If you’re borrowing the studio’s props, be sure to return them to their rightful place upon leaving. If you’re borrowing one of the studio’s mats, be sure and wipe it down.  Leaving your space as clean as you found it is respectful to the studio and students in later classes.

           (respectfully borrowed from the Gaiam website blog)