fiction by Laura McCorry

Carl sat on the crinkly paper of an examining table waiting for his doctor. He kicked his feet and glanced around for a magazine. As a grown man, he felt ridiculous when his feet didn’t touch the floor. Carl was there for his annual check up, something his wife (and his health insurance) insisted on since he turned fifty.

He took a deep breath and let it out, slow and controlled. The practiced measure of that breath and the peace that followed marked a groundswell of change in Carl’s life from the year before.

A year ago, Carl had sat in the exact same spot, not knowing what to expect, feeling irritated that he had to take time out of his busy work day to be there.

A year ago, Carl had expected to hear that everything was fine, that he was a marvel of health despite the fact that he rarely exercised and regularly indulged in rich food and drink.

A year ago, Carl’s doctor told him that unless he made significant changes, he would need to take daily medication and adjust his expectations for his future quality of life.

Looking back, Carl could see the signs. But at the time, it was too easy to justify the way he was feeling. His back hurt because he wasn’t twenty years old anymore. Lots of people complained of indigestion. He carried some weight around his middle, but so did nearly all of his colleagues the same age as him. If it was normal, it couldn’t be that bad, he reasoned.

Despite telling himself it was a normal part of aging, Carl didn’t like the way he looked in the mirror. And every time he lay down at night, the aching muscles in his back would start to relax a bit which ironically made them ache even more. Laying next to his sleeping wife, he knew deep down that there had to be something more he could do.

It was that routine visit to the doctor that opened his eyes.

“What do you do to move your body?” Dr. Beamer asked, looking Carl in the eye over the rim of his glasses.

“I throw a tennis ball for the dog in the backyard,” Carl joked to avoid the question. He moved through his life with a minimum of movement, from his bed to the breakfast table. From his car to his desk. From the dinner table to his recliner. From his recliner to his bed.

“What have you tried before?” the doctor’s gaze hadn’t flinched, bless him.

“I used to play basketball with some buddies,” Carl offered.

Dr. Beamer nodded his head. “I’m not saying don’t try it, but go easy. Basketball at your age, after a long hiatus, can be hard on the knees.”

And then he said the fateful words Carl had never expected to hear:

“Have you ever considered doing yoga?”

No, Carl had never considered yoga. In his mind, yoga was something his wife did. But that evening, when Carl told his wife about the doctor’s suggestion, she didn’t tease him or gloat. Instead, she simply messaged him the online schedule for Yoga One, the studio in Downtown San Diego where she’d been practicing for the past five years.

Carl looked at the schedule and thought about his week. Fridays were pretty easy, he could often take a half day or work from home. He scanned the list of classes and instructors and saw one that popped out at him: Level 1 and 2 Flow with Michael Caldwell.

He borrowed his wife’s yoga mat and changed at work into a t-shirt and a pair of lounge pants. Carl felt nervous. He didn’t want to be noticed as new.

Even though he arrived early, there were still quite a few people already picking out spots in the bright upstairs studio. At the front of the room, a tall man in a t-shirt and comfortable pants talked and laughed with the regulars.

“Hi, I’m Michael,” the man introduced himself. He asked if Carl had any injuries or questions and they chatted briefly about the Padres. Carl didn’t know exactly what he had expected from a yoga teacher, but he felt reassured and intrigued.

The yoga class was harder than Carl had expected. Somewhere along the way, he’d gotten the idea that yoga was mostly sitting on the floor stretching and lying down relaxing. Not in this class! These people were moving and sweating and working hard.

There was a lot that Carl couldn’t do, but instead of discouraging him, he only wanted to try harder. Every time Michael guided the class into a difficult pose, he acknowledged it and encouraged each student to stay and breathe or back off and rest. By the end of the class, Carl was beginning to feel as though the yoga was more about what was going on in his own body instead of what the other bodies in the room were capable of doing.

It only took one class and Carl was hooked. At first he was doing yoga at his wife’s studio for his health. Before long though, Carl knew he was practicing yoga for himself. He loved the way it challenged both his strength and his stillness. It was no longer his wife’s studio, Yoga One had become like a second home, a place where they both found friends and community.

There was a knock on the door and the doctor walked into the examining room.

“Hi there, Carl,” Dr. Beamer looked up from a clipboard and raised his eyebrows as he smiled at Carl. “You’re looking good!”

“I feel good,” Carl replied with a proud smile.

“I bet,” said the doctor. “Your chart says you’ve lost some weight and, this I can’t believe, you’re an inch taller than last year. Whatever you’re doing, keep doing it.”

They discussed how to manage some of the health problems Carl was still experiencing but he was relieved to hear that the focus had shifted from management to prevention. Yoga hadn’t cured everything that was wrong, but it had pushed Carl into a long-lost relationship with his body. Now it didn’t matter so much what he looked like, it mattered how he felt — and Carl felt better than ever.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

Expand and explore your yoga practice with master teacher Amy Caldwell of Yoga One.

Yoga is an experiential process. A regular practice can help you develop a better connection with yourself, others, and the present moment. Yoga can help reduce stress, anxiety, and bad habits. Yoga means union. At Yoga One we strive to connect mindfulness, breath, and action.

These step by step instructions will safely guide you into and out of this yoga pose. We offer precise alignment cues to cultivate conscientious movement and to keep you safe, so  you can refine and benefit from your practice and the subsequent understanding for a lifetime.

Throughout our internationally acclaimed Yoga One Teacher Training Course, we dive further into the details to inspire and assist those individuals looking to take their practice to the next level and for those wanting to share the joys and benefits of yoga with others.

Warrior III – Virabhadrasana III

Benefits:

• Strengthening, especially for the abdominal, back, leg and gluteus muscles
• Challenges and improves balance and coordination

Foundation and general alignment:

• Standing foot: Three points of foot grounded.
• Standing leg: Muscles engaged, including glutes. Kneecap lifted and tracking toward middle toe. Bend knee if needed – check engagement and tracking.
• Lifted leg: Muscles engaged, the foot flexed or pointed (different effects).
• Kneecap points downward towards the floor – inner thigh firm and lifted toward the sky.
• Neutral pelvis (in all three planes). Firm outer hips.
• Strong core.
• Torso lengthens evenly on all sides.
• Shoulder blades hug onto the back ribs – widen collarbones
• Arms extend straight alongside the ears, palms facing one another
• Ears are between the upper arms, face is parallel to the earth
• From pelvis, expand out equally in all directions
• This pose is Tadasana or Supta Padangusthasana done horizontally

Common problems and misalignments:

• Most at risk: Standing leg knee and hip, lower back, neck
• Weight imbalances at the base
• Hyperextension / misalignment of the standing knee – OK to keep standing leg bent with lifted leg straight
• Hip of lifted leg flares out to side with knee and foot turning out
• Excessive curve in low back – lack of core engagement
• Low back rounded with tailbone tucked
• Upper back overly rounded
• General lack of engagement to the midline

Contra-indications: Weakness, poor balance, knee problems, low back problems, balance issues, practice with caution if you have high blood pressure

Modifications:

• Hands on the wall or chair (fingertips on two blocks)
• Entry from Tadasana or Virabhadra 1
• Bend standing leg. Easier to maintain muscular engagement and neutral pelvis
• Teach shape of pose lying on back, bottom foot at wall or on all 4’s with one leg lifted

Variations: Arms out to the side, back, Anjali mudra, or hands on hips

Enhancements: In version with arms forward, face student, have them press forearms down onto adjuster’s arm and tone belly, or adjuster stands on standing leg side, hip to hip with student, then squeezes in hip of lifted leg hip for stability.

Prep posture: all fours, with one leg up – press shin down, adjuster resists, lift low belly to find neutral spine.

guest post by Wendy Swanson

Yoga, for many of us, can feel particularly intimidating, especially if we follow any “famous” yogi on social media and see lots of pretzel poses done flawlessly, in full makeup and expensive clothing (by the way, this is not really what yoga is all about and most of us do not look like that).

The best tips for beginner yogis

To help ease beginner angst, below are some tips on starting a yoga practice outside of our own homes:

• Bring your humor to the mat and leave your perfectionism and self-critical parts at home. If I’m feeling particularly self-conscious I remind myself that people are usually more concerned with themselves than with me. I’m super important to my Mom but not the stranger on the mat next to me.
• Try at least 5 different classes and 2 or 3 different studios/communities before deciding whether yoga is or is not for you. There are lots of flavors of yoga these days. There is yoga that is slow and meditative and there is yoga that is fast and sweaty and everything in between. Find out what is best for YOU.
• Identify 2 or 3 of your personal goals around yoga and then talk with the teacher or desk staff. They can help steer you in a direction that matches your needs.
• Nitty Gritty Pro-tip: no shoes in the yoga room & wear comfortable clothing that stays put when you bend forward (ie you may not want your shirt coming up over your head)
• Let the teacher know if you are pregnant, have been injured, or have any health issues that they should know about to keep you safe. They are trained to give modifications and will do their utmost to make certain your class is an enjoyable experience.

Overcoming beginner’s resistance

Some other “fun” demons that sometimes rear their ugly head are resistance, doubt and second guessing. Think back to some of the bigger moments and decisions in your life and I bet you will find these guys hanging out. Recently I went on life changing retreat and for weeks leading up to the retreat I thought about backing out. My resistance to change and doing something new showed up in the form of: “I don’t have the money, so I should cancel”; “My family really needs me, so I should stay home”; “My business is super busy right now so this is really not a good time. I should cancel”. There are parts to me and to you that want us to stay small, play it safe and never ever change. These parts stem from aspects that have experienced hurt and pain in our past. They are valid parts of us AND we need to not have them running the show.

Living outside of fear

I find that when I allow these parts to have a voice and at the same time not run the show, I can make decisions from a grounded and centered place. I literally picture myself stepping into my higher/ spiritual self and asking that part, that truly has my best interest in mind, what I need to do. A vibrant, joyous and fulfilling life comes from paying closer attention to our higher self that promotes growth, self-love, connection and abundance. It was a game changer when I realized that my overly practical side was just resistance cleverly disguised. I encourage you to ask yourself “what part of me is talking right now?”

Connect to your higher self

The practices of yoga and meditation can help us know our higher self a bit better. Taking time to retreat can help us profoundly understand ourselves so that we can have the life we dream of. Our dreams can then move from imagination into reality.

I invite you to bravely stand up to the parts of you that hold you back and go take that yoga class or go on retreat. Your soul will thank you.

This piece originally published on The Art of Living Retreat Center

Wendy Swanson, L.Ac, E-RYT 200

Wendy is a healer, transformational leader, yoga teacher and licensed acupuncturist. She is the owner of Be Yoga & Wellness in Charlotte, NC; and is currently studying at Kripalu for her 500 hour yoga certification.

fiction by Laura McCorry

Marcia had just eased her car into a parking spot when she looked out the passenger window and saw the sign which read “one-hour parking.” A few raindrops hit her windshield and Marcia, resisting the temptation to curse, let out a disgruntled sigh. One hour parking would not be long enough. Her brow furrowed deeper and her shoulders were rigid with tension.

Reluctantly, she turned the key in the ignition and circled the block again, then she circled one block north and found another spot in two-hour parking. Marcia was grateful she had intended to arrive well before the start of the Classic Yoga, level 1 and 2 class that afternoon.

If there had been a level zero class, Marcia would have signed up for that. It had been many years and two children ago that Marcia had last taken a yoga class. Her eyes were the same color, but since then, pretty much everything else about her body had seemed to change. She felt like she might as well be trying yoga for the very first time.

Marcia had called ahead yesterday and spoken to the Office Manager Missy, whose upbeat voice had assured her the class was absolutely beginner-friendly.

Marcia turned off her car a second time and took in a deep breath, but it came out in a ragged rush. The skies were grey and turbulent, and it looked like real rain was on the way. She hurried down the street and ducked under the awning when she saw the sign for Yoga One.

Inside there was a curious little opening in the wall (formally a dumbwaiter shaft) which revealed a closet-sized office. Within, a young woman with long, blonde-ish hair greeted her. Marcia recognized her voice right away.

“You must be Missy,” she said, feeling relieved.

“Yes, I am!” said Missy. “I’m glad to meet you, Marcia. I’ll be leading our class today.”

Missy welcomed Marcia into the studio and asked if she had any questions or concerns before closing the door. Then, Missy greeted the class and instructed everyone to take a comfortable seat on top of a folded blanket.

Marcia sat up as tall as she could, noticing immediately how much more effort it took to sit straight than to slouch. Even with the blanket lifting her a bit off the ground, Marcia could feel the tightness in her hips that kept her knees slightly higher than most of the other students.

They weren’t seated for long, just two or three minutes, yet when Missy’s voice guided the class to come to their hands and knees, Marcia sighed with relief. She worried the whole class was going to feel that hard.

“The most important part of yoga is your breath,” Marcia heard Missy’s calm and steady voice intone as she walked slowly around the room. “If you can’t breathe slowly, evenly, then you’re trying too hard. Try to find a balance between effort and ease.”

Trying too hard. Those words repeated in Marcia’s mind. She couldn’t remember the last time anyone had said those words to her. Most of the time Marcia felt as though she weren’t trying hard enough.

Her boss was always expecting the completion of some project or another. Her two children always seemed to need supplies for an assignment they were supposed to turn in the next day. Her to-do list was never finished.

If her husband asked her for anything at the end of the day, even something as simple as getting him a glass of water from the kitchen, she sometimes felt herself bristle. Not at him, but at the feeling of being constantly needed. Marcia tried her best to satisfy all of their needs, but it was an impossible task because they always asked for more.

A balance between effort and ease. Did such a thing exist? Where in her life could she do less? This thought tumbled over and over in Marcia’s mind throughout the class. It made her feel intrigued, hopeful, and a little bit afraid. What if something didn’t get done? What if she wasn’t as needed as she thought?

Before Marcia knew it, one hour and fifteen minutes had gone by. The class was over. The students were seated again on the blankets with all eyes closed and hands pressed together before their hearts.

“Take a deep breath in, and a deep breath out,” said Missy. “Thank yourself for making this time to connect mind, body, and spirit. Namaste.”

Marcia breathed in deeply and this time her breath flowed out long and smooth. Thank yourself. Another novel idea.

“Yes,” thought Marcia. “Thank you. Thank me?”

While everyone was putting away the props and rolling up their mats, Missy came over to ask Marcia how she felt. Marcia told her how she often held tension in her shoulders and that the class had been challenging, but that she did feel more relaxed than before.

Missy took the time to show Marcia a few simple poses she could do at work to ease strain in her neck and shoulders. Trying a yoga class after so long hadn’t been easy, but Missy’s friendliness, knowledge, and warmth had put Marcia at ease. As she gathered her belongings, Marcia thanked Missy again for the class and for her suggestions.

As Marcia walked back to her car, her heart felt lighter than it had in a long time. She would gladly leave a little extra time for parking if it meant she could feel this way once a week. Maybe next time she would take the trolley, or a ride-share. Maybe she could go to yoga more than once a week.

Turning the key in the ignition, Marcia nodded her head. It had absolutely been the right decision to take a yoga class that afternoon. It felt like the first step towards the kind of life she wanted to live.

As Marcia thought that perhaps a regular yoga practice could help balance effort and ease in her life, a smile spread across her face.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

by Laura McCorry

Do you ever sit in front of a computer and type? Hold your phone with your ear and shoulder? Wrangle a small, squirming child?

So many daily activities cause tension and tightness in the neck and shoulders. Try this super short sequence to find relief at home and when you can, join us for Restorative Yoga with Missy, Fridays at 4:30pm.

• Gentle Head Rolling. Take a comfortable seat, ensuring your feet are hip distance and parallel, and sit tall, gently drawing the shoulder blades onto your back. Allow your head to bow forward towards your chest. After a few breaths, slowly roll your head towards one shoulder, then again towards the chest. Repeat a few times moving mindfully from side to side.
• Backbend with Cactus Arms. Inhale and extend your arms straight up towards the ceiling with the palms facing one another. (Yelling, “Touch down!” is optional). On your exhale, bend your elbows to ninety degrees (cactus arms). Powerfully lift your chest, allowing your gaze to lift as well but keeping the back of your neck long. Alternate straightening and bending the elbows, moving between these two poses as you breath in and out, or hold each one static for 5-8 breaths.
  
• Cat and Cow Poses. Come to the ground in table top with your hands under your shoulders and your knees under your hips. Inhale and arch your back, drawing the shoulder blades together, gaze gently up (cow pose). Then exhale and round your back towards the sky, pressing the floor away and looking between your hands (cat pose). Stay connected to your breath while you flow between these two poses.
• Restorative Fish Pose. If you have yoga blocks, place one block horizontal (medium height) just below the shoulder blades on your back and a second block (tall height) underneath your head. Alternatively, you can use a rolled up blanket beneath your shoulder blades and a pillow under your head. Stretch your legs out long or place a rolled blanket underneath your knees to alleviate tightness in your lower back. Stay here and breathe for up to five minutes.

Now take a moment to acknowledge the difference in your body, mind, and spirit. Thank yourself for making this time to offer yourself gratitude and loving-kindness.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

fiction by Laura McCorry

Ally hadn’t taken a yoga class in a long time. Her first (and last) class had been at her boyfriend Evan’s gym downtown. She had agreed to go on a date with Evan simply because when she moved, he was the only person she knew in San Diego. Before she knew it, they’d been dating for six months.

Things didn’t work out with Evan. Ally was the kind of girl who wanted a plan in life and Evan found the whole concept of planning not just unnecessary, but, somehow fundamentally wrong. Just before they broke up, he’d invited her to try the yoga class.

What do you mean you’ve never done yoga? How long have you lived here now? You have to try yoga at least once if you’re ever going to call yourself a local. Evan had pleaded with her. 

Evan was right. Yoga was just as much a part of the air in San Diego as salt from the Pacific Ocean. The yoga class itself was fine. The instructor was a thin, bendy woman with her hair gathered in a messy ponytail. Ally copied the poses as best she could and at the end of an hour, she felt tired both physically and mentally from trying to keep up. She wrote off yoga as just one of those things that wasn’t for her.

About two years later on a Saturday morning, Ally was sitting at an open air table at one of the trendy brunch restaurants downtown. Across from her sat tall, lean, dark-haired Tyler. He lived in her building and she mostly saw him in the elevators. 

They had the kind of conversations that were always upbeat, slightly humorous, and usually referenced the weather. Ally thought it was strange to talk about the weather in San Diego, where the temperature only varied about ten degrees in a year, but she guessed some things stayed the same no matter where you lived.

After their first conversation, Ally ran into Tyler all the time. Once she even thought she saw him walking out of a coffee shop near her work, but she couldn’t be sure. Each time they met, she caught herself smiling more and touching her hair. Then, just when she was sure he must not be interested, Tyler asked her out.

Most of the men she dated wanted to go out for drinks at night. Tyler had asked her to brunch. And now he was asking her to go to yoga.

They had finished their meal and the bright midday sun struck the awning overhead and made everything in the street blur and their table feel comfortably secluded. Ally couldn’t remember the last time she had so enjoyed a getting-to-know-you conversation.

“Look, I know we don’t know each other very well,” Tyler was saying, “but I’ve got a super good feeling about you. I feel like we understand each other without trying too hard.”

Beneath the table, Ally stretched the cloth napkin between her fingers and smiled at Tyler encouragingly.

“I’m big into yoga and there’s this class that I’d love to go to, but it’s a partner class. I know you said you don’t do yoga, but I was wondering if you would make an exception. I’d love to introduce you to my studio, it’s called Yoga One.” Tyler looked at her earnestly, his eyes bright.

At that moment, Ally thought she would probably agree to go wind-surfing or dirt biking or any other improbable activity that Tyler proposed but she didn’t want to seem too eager.

“Yea, okay, I mean, I can probably give yoga another try,” she replied with a smile.

“Great!” said Tyler. “It’s next week and you’re going to love the instructor. I promise, this class will make up for every mediocre yoga class you’ve ever attended.”

“Well I’ve only been to one…”

Tyler laughed as if she were joking. “Okay, one more thing. Please don’t read anything serious into this, but it’s called a Valentine’s Yoga class. There are plenty of people coming who are just friends though, it’s really just a partner class and you can bring your valentine, or you can just bring someone you like, totally chill.”

Ally floated through the rest of that afternoon and evening but by the day of the yoga class, she had come down to earth. She worried one minute that Tyler was too serious. She worried the next minute that he wasn’t serious at all. Then she worried about not knowing anything about yoga.

Somehow Ally made it to the studio, signed the registration form, and was ushered upstairs into an airy, skylit yoga room where everyone spoke in soft voices and walked about gracefully on the hardwood floors. Ally saw Tyler already setting out a mat for her and she was glad they would be away from the front. 

“Hi, you must be Ally,” said a bright voice at her elbow. Ally turned to see a trim woman with a friendly, open face and loose dark hair. “Tyler told us he was bringing someone new. Welcome, I’m Amy.”

Amy reassured her that the class would be appropriate for beginners and encouraged her to go at her own pace. It was such a nice touch, a personal welcome. Ally stepped onto her mat and smiled a bit nervously at Tyler. But when she heard Amy’s voice invite the class to begin she felt curiously at ease.

They moved through some opening stretches and deep breathing before starting the partnered poses. Ally was deliciously conscious of Tyler’s body near hers and she loved that he always asked or looked to her for consent before touching her back or holding her hand during tree pose. Every move they made was no more intimate than anything she would do with a friend, but Ally felt the current of attraction running between them.

After some time though, Ally became aware of another sensation. Her breath was slow and steady, which cleared her head and brought a small feeling of lightness in her habitually tight shoulders. 

The yoga poses were changing the way she felt in her body. Underneath all the layers of her everyday life, working at her desk, leaning against the wall in the elevator, curled up on her couch at night, she felt a latent brightness in her body ready to break free. As if this way of moving and breathing called yoga could make her feel again the way she had as a kid, easy and unselfconscious.

When the class ended, Ally pressed her hands together in front of her heart and softly said “namaste” with the group. She turned to Tyler and smiled. He smiled back with a knowing look. 

Ally wasn’t sure what would happen next between her and Tyler. But she did know that this time, she was ready for a serious relationship with yoga.

*****

Experience for yourself our Valentine’s Partner Yoga Playshop

led by Amy and Michael Caldwell

Get in touch with your partner or reconnect with a good friend through the joys and benefits of yoga. Come practice poses together, share some quality time and celebrate friendship and love.

By candlelight you will be guided through fun and accessible partner poses, assisting each other with hands on adjustments and optimal alignment cues, go deeper into your practice and the present moment. Chocolate will be provided. No experience necessary.

When: 6:30-8pm, Saturday, February 9th.

Cost: $50 per couple when registered by February 2nd, $60 thereafter. Pre-registration only. The last date to register is February 6th. Space is limited.

Info@yogaonesandiego.com, 619-544-0587

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Karen Beers.

1. Why do you practice yoga? 

Yoga helps me reset and reenergize. Each time I step onto the mat, I access an internal sense of self through simple breath focusing techniques. The practice of yoga quiets the chatter of the mind, softens emotions, and encourages present moment awareness. I am able to reconnect with myself, peeling back layers of stress until I feel grounded, refreshed and balanced within.

2. What was the most intimidating aspect of teaching when you first started?

Being an educator, I’m quite comfortable instructing a class. However teaching in a classroom is vastly different from teaching yoga. When I first became a yoga instructor, reaching students of all ability levels was the most intimidating aspect. It takes a lot of preparation to ensure that all students are guided well. By providing options and modification of postures, I ensure that all students can have a rewarding experience.

3. What gives you the most joy as a yoga instructor? 

Providing space for community and connection brings me great joy as a yoga instructor. So much of our days are spent focused on individual tasks, it’s very important that we take time to acknowledge each person with whom we share the yoga experience. This connection with others promotes a more relaxed state of present moment awareness. The end result then can be a collective sense of calm and tranquility that brings a smile to everyone’s faces.

4. If yoga were a food, car, smell, planet, song, artist, flavor, it would be…

“In a Sentimental Mood” by Duke Ellington & John Coltrane: This song is the essence of positive energy. It has a slow, smooth introduction, progressing into a layered melody that transports you on your own personal journey. It’s filled with incredible talent, improvisation, and inspiration.

5. What’s your yoga inspiration?  

Besides yoga philosophy and principles, master yoga instructors are my inspiration. I’m enamored of people who have practiced and devoted themselves to sharing the gifts of yoga, including Tao Porchon-Lynch, Kia Miller, Jason Crandell, and Shiva Rea.  Each of these individuals have their own specialization and depth of understanding that they impart through their teaching. Yoga has so much knowledge to share.

6. What classes do you teach at Yoga One? 

I teach Level 1-2 Flow, Sundays at 10:30am.

You can find our full class schedule here. Om!

Wishing you healthy, happy holidays
from all of us at Yoga One!

The above words are how students have described feeling after practicing at Yoga One!

Give the gifts of Yoga and Massage!

Special holiday offers available until December 21st:
 10 Yoga Classes for only $120
(normally $187, SAVE $67!)*
Click here and use promo code: cheers
*Package expires 6 months from the first class attended (not from purchase date).
No refunds or extensions. Must be purchased by December 21st.

Gift Certificates are also available in any denomination.

Click here for Yoga One holiday schedule.

by Laura McCorry

by Olivia Hughes

Your 3 Best Super Powers: Meditation, Intuition & Imagination

by Sonia Choquette

Summary: Super powers! They’re not just for super heroes. These abilities exist within each of us, just waiting to be awakened.

Sonia Choquette outlines tools and techniques to develop the super powers of Meditation, Intuition, and Imagination. She believes these three practices, especially when taken together, can have a powerful impact on a person’s life.

Choquette explains that as you spend time developing your “super powers,” you will notice a shift. Where your attention goes, new energy flows. As this alignment deepens, you begin to feel more in tune with yourself, your source of energy, and the world around you.

Why I Love It: This book is so accessible! Sometimes spiritual guidebooks can be challenging to understand or to apply to your everyday life. Your 3 Best Super Powers begins with guided meditations so the reader can dive right into their practice honing these skills. Beginning with meditation and allowing everything to blossom from that fertile soil really resonated with me. Through meditation, both intuition and imagination are strengthened. And the mind is filled with space, calm, and clarity.

By strengthening these practices myself, I was able to stop taking things so personally. I began to see life as happening for me, not to me, which released the victim mentality and allowed me to take my power back! To Choquette’s three super powers, I would add Love and Forgiveness.

Recommended For: Everyone who wants to be their best self! You already have within you everything you need to begin the work of transformation. There is no one-size-fits-all in this world. We are all so unique, special, gifted, and beautiful. The world can easily take us away from this truth. Your 3 Best Superpowers: Meditation, Intuition & Imagination is ideal for anyone who needs to remember that they are unique, and that alone is a super power!!!

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

by Laura McCorry

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Zoe Freedman.

1. Why do you practice yoga?

I practice for so many reasons! Firstly, because it feels delicious in my body. I love to cultivate more space, shift stagnation, and allow each part of my physical being to stretch and strengthen.

I also love finding a meditative flow with my breath, clearing my mind, and creating mental space for genius ideas to sprout. It’s time away from technology as well, which is an added bonus!

2. What was the most intimidating aspect of our teaching when you first started?

I spent two years convinced I didn’t have anything unique to offer my students, and that took a lot of patience and commitment to break through.

3. What gives you the most joy as a yoga instructor?

First and foremost, connecting with incredible humans. Secondly, assisting my students in feeling more comfortable in their bodies. We only get one… life is too short to stay stiff and uncomfortable!

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc… it would be: Lavender.

5. What’s your yoga inspiration?

My yoga inspiration is anyone who shows up for themselves again and again, no matter what life throws their way. Those who commit to seeking enlightenment and inner peace, through all eight limbs of yoga. There are too many incredible yogis doing this to name! Many of my students are such yogis, who inspire me every day.

6. What classes do you teach at Yoga One?

I teach Vinyasa Flow levels 1 & 2 on Tuesdays at 4:30 pm!

You can find our full class schedule here. Om!

200-Hours of Study, A Three Week Transformation

guest post by Stacey Ebert

A little over three weeks ago, I had no idea what I was getting into. I couldn’t imagine how I would budget my time and had no clue what I’d do in the training I was about to experience.

Now that Yoga One’s 200-hour Teacher Training has come to a close, I’m having yoga withdrawals. I can’t imagine what I’ll do with all this extra time and I am overwhelmed by the emotions stirred up by this magical experience. Since I’ve known them for well over a year now, I’m sure the owners Amy and Michael Caldwell, and OM (Office Manager) Missy DiDonato knew this would be the case – but I didn’t. Needless to say, I’m eternally grateful.

The transformation is palpable. I’ve heard of it happening, but I didn’t know it would happen to me. I jumped in hoping for a deeper understanding of my practice (with only the smidgeon of thought that perhaps, maybe, I might, someday think about teaching). I didn’t expect what would transpire. I entered with eyes wide open; I leave with a soaring spirit, curious mind, open heart (shoulders and hips, too), and a thirst for more.

Together, the 14 of us went through many rounds of practice teaching. We learned to consciously listen, to accept constructive criticism, to provide positive feedback and to give each other useful suggestions along the way. We grew. My wonky scoliosis came in handy for those who needed a visual and ideas for modifications that work for those with an atypical spine. We learned to ask before adjusting, use props to elevate and elongate, check in with prenatal poses, and wind down in the delight of restorative everything.

Together we saw the changes taking place. Greater strength and flexibility occurred, muscles ached and developed, the shy students grew emboldened, those with questions encouraged, and all of us were empowered and enlightened. Whether on a paddleboard, in a pose, or at a potluck – we were united in yoga, inspired by our teacher Amy Caldwell, and determined to learn the paths and postures of this ancient wisdom. 

Through adjustments, asanas, and alignment details, Amy never waned. She was there through it all with patience, suggestions, knowledge, and experience. Her welcoming, trustworthy nature fostered a safe, risk-free environment for all to blossom. Hers is a classroom of open communication, trust, guidance, and facilitation. Buoyed by Amy’s easy-going demeanor, we, her students, thrived. She guided us through the three week course with kindness, patience, profound wisdom, and much pranayama (breathwork).

When I posted on social media that I was taking this class, a former student replied ‘once a teacher, always a teacher’. I’ve been a student of yoga for almost a decade and taught in and out of the classroom for far longer. I’ve practiced yoga on two coasts and in fun spots around the globe. Of course, year one of teaching (or practicing) is different than year 8, year 15 or year 20, but from personal experience (both as a student and teacher), I know what I believe it takes to be a good teacher… and I can say with confidence that Amy has all that and more.

It’s mind-blowing to know that in such a (relatively) short time, Yoga One packed 200 hours of information and engagement into our brains and our bodies. Fourteen strangers stepped onto their mats in a studio new to many of them. Three weeks later, we’ve left as friends who were united in something greater than ourselves and who experienced moments that none of us will soon forget.

Mindfulness flourished in the studio; and although there’s no telling where all this will lead, I know for certain the light cultivated will not be extinguished. I’m proud of all of us and grateful for the practice and the people. I am indebted to Amy, my friend and teacher, and I will never forget this experience that literally cracked my soul wide open. Namaste.

Stacey Ebert
Guest Writer

Stacey Ebert is a freelance writer, educator, event planner, and volunteer coordinator who has traveled to over 50 of the world’s countries. Writing about adventure, journey and perspective changing life shifts, she encourages travelers to take the leap, use the world as their classroom and get outside their comfort zones. She has lived in Long Beach (New York), Melbourne (Australia) and is presently based in San Diego (California). Connect with her on her blog, The Gift of Travel, Facebook, Pinterest, or LinkedIn.

guest post by Stacey Ebert

Well over a decade ago, my friend Julie and I took a networking yoga class in NYC. We walked in, borrowed a mat, giggled at the ridiculous of it all, managed to stay for about 10 minutes, then ditched to get dinner.

It was a few years later until I took my second, ‘first’ yoga class on the beach in Long Beach, NY and whether I knew it then or not, I was hooked. Fast forward 8 years (after countless mat, hammock and wall classes around the globe) and here we are – I’ve officially survived the first week of yoga teacher training. If you asked me if I ever thought I’d be here – I’d definitely tell you you’re crazy.

Before I stepped through the door on Day 1 of Yoga One Teacher Training, I was petrified, nervous, excited, hesitant, and consumed with more emotions I can’t describe. Even though I had taught both high school and swimming for over two decades, even though Yoga One is my home studio and I adore the owners, Amy and Michael Caldwell – still, I felt that apprehension and angst. I came home from my first day sweaty, happy, exhausted, and not knowing if I could hack it.

By Day 2, I was achy, still happy, and managed to say two words to the husband before passing out by six o’clock for the night. Day 4, I taught for twenty minutes and all participants (including myself) walked away alive and unbroken – I call that a win! By day 5, I began experiencing change and feeling like the universe was literally cracking me open from the inside and never wanting this to end and by Day 6, I found myself dreaming of how to sequence a yoga class – what on earth is happening?

It was almost four years ago that we moved to San Diego and over a year that I’ve called Yoga One, home. These fabulous humans were there for me when my Dad passed away in December, gave me hugs when I needed it (and when I didn’t know I did), supported me through moves, the husband’s broken leg and dried my tears in many a savasana. Teacher training, for me, has taken that all to the next level – something like yoga, unplugged.

For the past week, Amy, Michael, Missy and Nam have taken fourteen strangers and brought them into the Yoga One community. We’ve learned to listen consciously, share our experiences, learn purpose and priorities we didn’t before know, trust and support each other in asanas and adjustments, breathe and be guided through practice by a kind, curious, experienced teacher. Through the medium of the yoga practice, Amy has helped us believe in ourselves.

For over a year now, Amy and the other instructors at Yoga One have been working with my wonky lungs and back on alignment and modifications that work for me. They’ve answered questions, pointed me in directions, guided me through practice, given me knowledge and shared their favorite books with me. Phrases like neutral/anteverted pelvis, natural spinal curve, breathe into the left back body, anchor the ribs and energetically move the thighs to the back plane of the body have been bantered around, improved slightly, yet often seemed unattainable – until this week.

This week, there’s been change. This week I woke up without back pain, actually felt what it means to get my thighs on the floor in full supta tadasana (reclined mountain pose) and even managed a full (supported) backbend. There have been tears of joy shed and magic felt – I can’t explain it, but it’s happening and that’s what matters.

Sure, I’m still nervous to sequence a class, figure out those transitions from standing to sitting and remember to mirror those tricky left and right directions – but I’m here. Fourteen people keep showing up each day with their eco-friendly bottles of water, snacks, desire to learn, and interest in the practice. Led by a patient, knowledgeable leader, we’ve watched each other grow, learn, share, and do. We’ve learned the difference between Yamas and Niyamas, that rooting to rise is helpful to all beings, that being present matters, that we can all benefit from a balance between steadiness and ease, that the practice of yoga is an artful, meditative dance and that all are always welcome on the mat.

I’m not sure what’s coming next, but I know I want to be a part of it all. None of us truly knows where it will all lead, but there’s magic happening in this training and on the mat and I’m already looking forward to experiencing more of it.

Stacey Ebert
Guest Writer

Stacey Ebert is a freelance writer, educator, event planner, and volunteer coordinator who has traveled to over 50 of the world’s countries. Writing about adventure, journey and perspective changing life shifts, she encourages travelers to take the leap, use the world as their classroom and get outside their comfort zones. She has lived in Long Beach (New York), Melbourne (Australia) and is presently based in San Diego (California). Connect with her on her blog, The Gift of Travel, Facebook, Pinterest, or LinkedIn.

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Lauren Christie.

1. Why do you practice yoga?

I practice yoga to cultivate presence, to sense myself more clearly, and to shift my perspective. I practice so I can take what I learn out into the world. And I practice asana (the physical movements of yoga) so I can delight in having a moving, breathing body!

2. What was the most intimidating aspect of teaching when you first started?

Getting out of my head, and accepting that I won’t always get it right.

3. What gives you the most joy as a yoga instructor?

Seeing when things “click” for people. I like seeing people get excited about moving in a new way, and sensing that people are building self-confidence within the practice.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc… it would be: This is so hard! Yoga is so many things. For me right now, yoga would be like the flavor “umami.” It’s difficult to grasp and define, yet deeply satisfying when you experience it, and necessary for a well-rounded palate.

5. What’s your yoga inspiration?

My yoga inspiration is the world around me. I learn a lot from witnessing the qualities of trees, grass, sky, birds, ocean, etc. The people in my life inspire me too: my students, my fellow teachers, my partner, my family, my friends, the person in front of me in line at the grocery store…

6. What classes do you teach at Yoga One?

I teach Flow 1&2 on Thursdays at 7:30pm. 🙂

You can find our full class schedule here. Om!

by Olivia Hughes

The Sun Does Shine

by Anthony Ray Hinton

Summary: This equally powerful and gut-wrenching true story is about Anthony Hinton who was falsely convicted (through mistaken identity) of a murder he did not commit. He lived on death row for almost 30 years before being released in 2015.

Hinton is an amazing storyteller and his book is hard to put down; it made me laugh and cry all at once. Similar to Nelson Mandela, Hinton even with his adverse circumstances found true peace and forgiveness. Hinton could have focused only on himself, but he was able to help 54 men find their own peace before being executed. Hinton’s inner transformation that then rippled through out the jail is an incredible testimony to the resiliency of the human spirit.

Hinton emerged from this experience more inspired and purposeful then ever. He now travels the United States promoting prison reform and visiting inmates to discuss the power of forgiveness.

Why I Love It: In addition to being emotionally impactful, The Sun Does Shine also exposes the failings of our justice system and advocates for prison reform –  something, as a society, I believe we should talk more and do more about. We need to be held accountable for how we treat one another. I’m inspired every time I hear a story where justice and truth prevail. Stories like Hinton’s, someone who had every reason to be bitter about life but chose the opposite, remind me how I want to live my own life.

The theme of forgiveness also struck a chord with me because practicing forgiveness, specifically self-forgiveness, has been the single greatest tool I have used in my personal healing and development. I now offer forgiveness workshops where we employ these powerful words, “I forgive myself for…” Try it! I hope it serves you.

Recommended For: Anyone who wants to be inspired to live fully right now, no matter their life circumstances. There is so much we can learn from those who have suffered yet still participate whole-heartedly in life. We are all one – and the more we can believe it, act like it, and share it, the better. In this book, the underdog rises to the top, love leads the way, and justice wins. This book will give you all the feels! It doesn’t get any better than that.

“An urgent, emotional memoir from one of the longest-serving condemned death row inmates to be found innocent in America… A heart-wrenching yet ultimately hopeful story about truth, justice, and the need for criminal justice reform.” – Kirkus, starred review

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

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When you sign up for Yoga One’s Teacher Training Program, you’re not only choosing to deepen your knowledge and relationship with yoga, you’re joining a supportive community of people on the same journey in life. Go here to learn more and to register for our next training.

Recent graduate Sher Cowie writes:

When I signed up for Yoga Teacher Training last year in July, I did it as a way to understand yoga fully and to deepen my own practice. Through this, I felt that it would transition into my teaching and help me become a better instructor. Little did I know that it would be so much more for me and that it would help get me through one of the most difficult periods in my life.

Yoga One Teacher Training started January 19, 2018. Our first meeting was held at our instructor’s home where we all shared a meal and got to know one another. Fast forward to February 4, 2018 when my world changed.

[I came] to class that night and told one of my instructors, Diana Beardsley, what happened. She hugged me and offered support through comforting words. [Soon] my other instructors found out, as well as fellow students. I received much needed love and support from my new yoga family.

The last three weeks of class have been difficult but if not for the teacher training, the instructors like Amy, Missy, Diana, and Michael, as well as my personal practice instructors – Missy, Jen, Nam and Arati, I don’t think I would’ve made it through this time with such inner peace and strength. They all, along with my fellow peers lifted me up during this darkest time and I will be forever grateful for this experience and the changes it has brought me.

Check out Yoga One’s newest class offering with Heather Fenwick, Gentle Flow with Mellow Grooves. Join us Sundays, 4:20pm-5:30pm.

Yoga One: What excites you the most about this class?

Heather: This class is exciting because we get to listen to awesome music WHILE we’re doing yoga! Oftentimes yoga teachers play soft, background music during class to keep the focus on the postures and breathwork. While this is a really wonderful idea, I also believe that listening to music can be a yoga practice in and of itself – we can tune in to what’s happening in the present moment by getting lost in a song, and let the music guide our yoga journey.

Also, doing gentle yoga on a Sunday evening helps set the tone for a well-balanced, calm transition into the work week – a pretty genius way to enjoy the weekend’s finale.

Yoga One: What are your playlist inspirations?

Heather: Pink Floyd and Led Zeppelin got me hooked on proper music when I was in college, but they really just started to blaze the trail for musical inspiration from everywhere. These days, I love the Bahamas, DJ Drez, Tycho, even Thievery Corporation keeps putting out solid tunes… I’m also open to any suggestions from fellow music lovers – please feel free to hit me up on Facebook (Heather Fenwick) or Instagram (recoveringgypsy).

Yoga One: What do you hope your students will feel or experience?

Heather: My wish for these students, and for all beings, is to feel chilled out, happy, and connected. The pace of life around us moves all too quickly… so slowing down and enjoying seemingly little moments is good for our health, wellness, and ability to shine brightly in the world around us!

Yoga One: Thanks Heather, can’t wait to join you for class! You can find our full class schedule here. Ommm.

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat.

This month’s interview is with Terri Hobbs, who is leaving Yoga One after 8 years of teaching with us in search of new adventures. All the best, Terri! You’ll be missed.

1. Why do you practice yoga? 

I practice for strength, balance, mindfulness, serenity, and because yoga is a creative outlet for me.

2. What was the most intimidating aspect of your teaching when you first started?

Remembering the difference between right and left! Also I used to worry that I would run out of poses to teach before class was over. 🙂

3. What gives you the most joy as a yoga instructor?

Whenever a yogi tells me a chronic pain of theirs has disappeared, or the first time a student really “masters” a pose.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc…it would be: the ocean.

5. What’s your yoga inspiration?

I find a lot of inspiration from my co-instructors at Yoga One, especially Amy Caldwell and Mara Harris! I look to the internet and classes I take when I travel to help freshen up both my practice and my teaching.

6. Usually we ask what classes you teach at Yoga One – but you’re saying au revoir. What will you carry with you from your time at Yoga One?

Words may fail me in describing the Yoga One family. I’ve never felt so supported, valued, and loved as an employee and as a person. Why leave nirvana? Upcoming opportunities to travel and a desire for new challenges.

7. Anything else you’d like to add, share, suggest?

Be love.
Appreciate grace.
Make connections.

You can find our full class schedule here. Om!

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Lauren Dickson.

1. Why do you practice yoga? 

I practice yoga for so many reasons – from self-exploration to stress management in my daily life. I love that yoga increases my mindfulness and awareness of myself and the world around me.

2. What was the most intimidating aspect of your teaching when you first started?

Not always being able to offer one “right” or “best” way to practice when a student had a specific problem. It was hard to balance the organic and natural openness I feel a good teacher should have, while still being okay with being a student myself.

3. What gives you the most joy as a yoga instructor?

Seeing students find moments of ease and peace within their practice!

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc…it would be: Annie Leibovitz, a portrait photographer. I love that she captures the present moment exactly as it is and celebrates it for what it is.

5. What’s your yoga inspiration?

Working (and practicing) towards living a balanced life, mentally and physically.

6. What classes do you teach at Yoga One?

You can find me in the Nook and subbing at our downtown location, plus I teach offsite corporate classes. 🙂

You can find our full class schedule here. Om!

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Missy DiDonato.

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1. Why do you practice yoga? 

I practice for the benefit of my mind, body, and all around life issues 🙂

2. What was the most intimidating aspect of your teaching when you first started?

Learning to stop expecting people to like me.

3. What gives you the most joy as a yoga instructor?

Seeing the emotional release of a student during or after a class. Also seeing people at their best or most vulnerable.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc…it would be:  If yoga were a smell, it would be a fart. Because it’s necessary to live and comes in all different varieties!

5. What’s your yoga inspiration?

My 3 year old daughter, Olive. Firstly, because she’s so flexible and that’s proof it’s something we’re born with and it’s only our habits that make us inflexible. And secondly, because she is so present.

6. What classes do you teach at Yoga One?

I teach level 1 & 2 Classic Yoga on Thursdays at 4:30pm and an all levels Restorative Yoga on Fridays at 5:30pm.

7. Anything else you’d like to add, share, suggest?

I am constantly grateful for all of the yogis and non-yogis that come into my life. Thank you from the depths of my heart.

You can find our full class schedule here. Om!

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by Olivia Hughes

Mudras: Yoga in Your Hands 

by Gertrud Hirschi

Summary: Mudra is a symbolic or ritual gesture in Hinduism and Buddhism. While some mudras involve the entire body, most are performed with the hands and fingers. The ancient practice of mudra can be used to relieve stress, practice presence, connect to your higher self, prevent illness, promote spiritual development, and so much more. Additionally, practicing mudra may help you become more open to and better able to focus on other holistic practices, such as breath work, affirmations, visualization, herbs, and nutrition, etc. Combined with intention, mudra creates a shift in your internal world, creating balanced healing from the inside out.

Why I Love It: A teacher once told me, “Teachers are here to share their knowledge and skills with others to help them grow. If you know something, share it. Educating someone is the most powerful thing you can do for them.” When I started teaching, I took this advice to heart and shared things I had found to be true; even if it fell outside of the mainstream.

I love this book because it adds another layer to my own yoga practice and teaching. The mudras help me connect more deeply to myself and my spiritual world. Yoga is so much more than a handstand or a warrior two – yoga is about a shift in your mind, a feeling in your heart. Yoga is kindness. Yoga is love. Yoga is connection. The seemingly small practice of mudra helps me connect with this deep level of yoga, and I feel compelled to share it with my students.

Recommended For: Those who want to deepen their connection to self, others and the present moment. The practice of mudra is so uniquely personal and portable – no yoga mat needed, no time in your schedule to set aside, nothing to see or watch. The back cover states: “This yoga in your hands can be practiced sitting, lying down, standing, or walking, at any time and place!”

I recommend choosing a mudra you connect with (there are hundreds) and trying it out once a day in your daily routine. This book breaks down how to practice each mudra step by step but also dives into using mudra to develop your spirituality.

Sample Practice: The Lotus Mudra (my favorite!) from page 150

Bring your hands together in prayer and then separate and open up the three middle fingers, keeping the base of the palm together along with the pinkie and thumb. This mudra is the symbol of purity.

Visualization: Imagine the bud of a lotus flower in your heart. Every time you inhale the flower opens up a bit more – until it finally is completely open and can receive the full sunlight into itself. The lotus lets itself be filled with light, lightness, warmth, love, desire and joy.

Affirmation: I open myself to nature; I open myself to the good that exists in every human being; and I open myself to the divine so that I can be richly blessed.

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

An Original Yoga One Yogi, Arati Lane has been teaching at Yoga One from day one. Yoga One began enhancing the well-being of San Diego residents and visitors in 2002 and Arati has been with us every step of the way. When she’s not teaching you can sometimes find her riding on her high horse. But her yoga keeps her humble. 🙂

Arati has been teaching Yoga since 1989, completing her first training with Sivananda. Arati currently teaches yoga classes and workshops for fertility, pre- and postnatal, infant massage, couples yoga, healthy backs, flow and hatha. She counsels in AYURVEDA and loves sharing these amazing life-enhancing methods to heal and maintain balanced health in all forms! She teaches at Yoga One Sundays at 10am. You can find our full class schedule here. Om!

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

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How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Kairou Chiou.

1. Why do you practice yoga? 

I practice simply because I’ve experienced the myriad benefits of yoga physically, emotionally, spiritually. I feel stronger, more confident, more at ease with myself and capable of facing life’s challenges.

2. What was the most intimidating aspect of your teaching when you first started?

Being vulnerable. I was scared that I didn’t know enough. I thought, “Who am I to teach about yoga when I am still learning?”

3. What gives you the most joy as a yoga instructor?

Witnessing and experiencing personal growth for myself and for my students. I love to see students overcome challenges and obstacles and to share in their excitement and empowerment.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc…it would be: first thought… I don’t know why… sherpa blanket. Fluffy, white, clean, comforting.

5. What’s your yoga inspiration?

I see all of life as my yoga inspiration. Everything has become a yogic lesson – people, events, situations. Yoga has become my first response.

6. What classes do you teach at Yoga One?

I teach a Level 2 Flow class on Thursdays at noon. It’s an “advanced” yoga class, one that challenges not only the physical body but more specifically our mental and emotional selves.

7. Anything else you’d like to add, share, suggest?

Yoga is a practice that creates space, perspective, opportunity and accessibility for a life that can be fulfilling, gratifying, and empowering.

You can find our full class schedule here. Om!

by Laura McCorry

Time has started to unravel a bit for me. As I move further into this pregnancy, I’m falling out of routine, becoming less attached to the segmented hours of the day. This is probably a good thing. I wake when I’m finished sleeping (some days at 8:30, some days at 6am), I eat when I’m hungry (always, always snacks before bed), and I’ve found myself baking banana bread muffins at 10:30 at night.

In Walking on Water, Madeleine L’Engle writes about two different conceptions of time, “Kairos. Real time. God’s time. That time which breaks through chronos with a shock of joy, that time we do not recognize while we are experiencing it, but only afterwards, because kairos has nothing to do with chronological time. In kairos, we are completely unself-conscious and yet paradoxically far more real than we can ever be when we are constantly checking our watches for chronological time.”

The birth of a child is a moment like this, always outside of time. But you are also ushered into kairos at the death of a loved one. (I remember being shocked when I realized that practicing savasana, or final relaxation, in yoga is also a way of practicing death. It’s translation is corpse pose, after all.)

How can you practice both life and death with grace? I think the word that matters most is practice (meditation). Or perhaps grace. For me, moving into kairos is the same as practicing meditation. You allow yourself to move outside time, into space that is neither here nor there, you are not awake or asleep, you simply ARE.

The paradox of life is that we need both kairos and chronos. I need the immediate, tactile chronos, the skin, muscle, and bone of my hands dusted in flour, forming a dough, placing it in the oven, setting a timer (because humans being can move outside time, but yeast, water, and flour cannot if they are to become bread.) And I need those moments of timelessness, of seeing the moment arrive and stepping into it whole-heartedly, whole-bodily: when my toddler bumps her head and needs to be held RIGHT NOW, so I drop everything and cradle her in my arms.

I hope you are gifted the experience of time in all its splendored variation. The moments that are breath-giving and the moments that take your breath away. Moments of kairos when you allow yourself to be fully present; when you take in whatever sensation, thought, or emotion is most present, but practice not letting it define you. And when you need it most, I hope you find those life-affirming moments of chronos, of baking late at night, a solid grounding in time as we most often know it.

We hope to help you find that Kairos time on your mat at Yoga One, click here to view our schedule.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

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by Olivia Hughes

Crystal Muse: Everyday Rituals to Tune In to the Real You 

by Heather Askinosie and Timmi Jandro

Summary: I believe an ancient, inner wisdom resides within each of us. We feel it, we know it, but how do we stay connected to it in a fast-paced world that is filled with distractions and responsibilities? The answer is different for everyone. I’ve found that crystal rituals, continual practices like yoga, healthy boundaries, and a certain amount of discipline are necessary for me to feel balanced and fulfilled in life.

Crystal Muse is potent with wisdom and filled with practices that were learned, shared, or experienced through over 25 years of research, world travel, and spiritual quests. Heather and Timmi also chronicle their journey to create the website Energy Muse to share this passion, despite how challenging it was to start their business well before crystals became more mainstream. From creating more abundance in your life, to calling on your soulmate, this book will give you step by step tools to use crystals and intention to manifest anything you desire.

Why I Love It: Crystal Muse really is one of my favorite books, I absolutely LOVE it! I have a lot of crystals and have been working with them for years, but I learned so much more from this book. You can feel how the wisdom and rituals from Heather and Timmi are the kind of resource you can’t Google. They impart a knowledge that only comes after years of experience and from diving headfirst into your true calling and passion.

Suggested For: All my crystal-loving, Palo Santo-burning, entrepreneur hippie friends out there – you will love this book!

There’s something of value for both the newbie just getting started working with crystals to the experienced veteran. It’s simultaneously light-hearted but deeply serious, healing yet playful, filled with knowledge but easy to read. Crystal Muse can be read cover to cover or picked up at random to discover a new ritual practice.

There can be a lot of stigma around crystals, the effect of their impact, whether you’re doing it “right” or not. My suggestion is simply to find a crystal you feel drawn towards and hold it in your hand during meditation. Get curious about it then sit there and wait, observe what comes forward and let that be enough. Less is more sometimes. If this resonates, try it, and let me know how it goes! And happy reading!

“Finally! A crystal book that explains how to use your crystals in the now age. With simple, crystallized rituals that can be done in under 11 minutes, Crystal Muse will take you on a journey within to transform your life from the inside out.” – Jason Wachob, founder and CEO of mindbodygreen and author of Wellth

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

Denisse Ypina is the go-to yogi. She loves to meet people and get out and about. Here she is rocking the Yoga One lid at the City Center Sessions. During this popular event, Yoga One and other fitness studios provide free classes in a Downtown San Diego city street or park.

The next event is scheduled for February 10th, 8am-noon. Yoga One leads a class at 11:30am. Denisse will likely be there. Click here to reserve your space.

In addition to assisting Yoga One with offsite events and TV segments, Denisse is also a graduate of the acclaimed Yoga One Teacher Training course, an ACE Certified Group Fitness Instructor, Zumba Certified Instructor, Nutrition Specialist and Dale Carnegie instructor. Phew!

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

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by Laura McCorry

Lately I’ve found myself more drawn to silence, more drawn to sitting still and taking in the world as it presents itself. Life asking to be noticed in a small, quiet voice. It hasn’t paraded into my consciousness with fanfare and demanded attention. (There’s enough of that already, and we all know the strategy works, at least immediately.)

As Franz Kafka wrote, “You do not need to leave your room. Remain sitting at your table and listen. Do not even listen, simply wait, be quiet, still and solitary. The world will freely offer itself to you to be unmasked, it has no choice, it will roll in ecstasy at your feet.”

These are some of the moments that stopped me in my tracks, when my only response has been to sit very still observing, listening:

• My daughter already in pajamas stacking blocks as high as she can into a tower just before her bedtime. 
• The sound of my friend’s voice who tells me that in the middle of the night, she will ask her husband who recently died to go comfort their baby. 
• The late afternoon sunlight illuminating a hand-brocaded Indian elephant on a square tapestry, how I see for the first time the sparkling gold threads.
• The stark black and white text from a friend asking for prayers while she sits beside her husband in the ICU. 

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Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

Sometimes you don’t need to travel very far to get a different perspective. Be a tourist in your own town! Longtime Yoga One student Kay Faryan chilling on the Sunset Cliffs in San Diego, California.

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

by Laura McCorry

Hello, 2018! We hope this new year has dawned bright and full of possibility for all of you. The yoga world has already grown and evolved so much, we thought it’d be fun to look ahead and imagine what the year might hold. Namaste!

• Collard Greens: both kale and arugula have had their revival hey-days, it’s time for the original dark leafy vegetable to take it back old-school. If we can get Californians eating southern greens, maybe we can get more southerners practicing yoga. Let’s come together, ya’ll.
• Yoga on Horseback: By now, everyone has heard of dog yoga, goat yoga, and even bunny yoga. But did you know you can do yoga on a horse? We feel a bit like Dr. Seuss (yoga in a house, yoga with a mouse) but you really can do yoga everywhere!
• Yoga Therapy: Good news! Your doctor could actually write you a prescription for yoga. The International Association of Yoga Therapists established a credential program just last year which requires an additional 800 hours of study beyond the standard 200 Yoga Teacher training program.
• Savasana-only Yoga Class: Hey, we can dream, right? But seriously, yogis around the world are becoming more serious about their practice and are starting to pay more attention to Restorative Yoga and Yin Yoga, slower practices with a greater focus on healing and meditation. It’s not all about mastering the latest arm balance these days! Phew, what a relief.
• Moon Yoga: There are so many ways to practice yoga while enjoying Mother Nature – just get outside! They probably won’t compete with Beach Yoga or SUP (stand-up paddle board) Yoga – but watch out for Forest Bathing Yoga and Yoga in the Moonlight classes to start popping up. Bonus, you can bring your crystals for an extra boost.
• Intention App: Feeling in a rut by setting the same intention every time you practice yoga? Download this super-simple app and each time you open it, you’ll find a heart-inspiring, chakra-aligning intention along with a short mantra meditation. I’ve done the hard part of coming up with the idea, now someone go develop it!
• Underwater Yoga: Exercising in the water has tons of healthy benefits, but it’s always felt rather old… until now. Flow through a standing vinyasa sequence at your local swimming pool. You might want to bring a snorkel for the arm balances, though. Perhaps this would gain more traction as Mermaid Yoga? 🙂

What are your predicted yoga trends or requests for 2018? Let us know in the comments!

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

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Join Yoga One’s Amy Caldwell for an energizing and meditative 108 Sun Salutations. Celebrate the Winter Solstice and the approach of the New Year by generating a conscious and elevated energy. 

Friday, December 22nd, 6-7:30pm
$18 drop in or use your Yoga One class package/membership.

All students with a regular yoga practice are welcome to attend, register here.

This week, as the earth turns on its axis, we’ll experience the longest night of the year, the winter solstice. In the Northern Hemisphere, each day following December 22nd will have a slowly increasing amount of sunshine as we move towards Spring. It’s not surprising that so many traditions and cultures around the world have chosen this time of year to celebrate light and hope.

In both yoga and Hinduism, 108 is a sacred number, representing fullness or completion. We will perform 108 sun salutations to represent and cultivate a feeling of fullness and completion. Sun salutations build heat in the body just like the sun warms the planet and as we progress towards our goal we mirror the sun’s progress towards spring.

If you think that practicing 108 sun salutations sounds like an impossible feat, you’re not alone! It’s something many people feel they can’t do. But don’t be deterred.

The collective energy and shared purpose of the group supports the individual. And you won’t be expected to do all 108. We will modify the types of sun salutations performed and you will be encouraged to rest whenever desired. The 108 sun salutations become intentions personified, a moving meditation that helps each participant refine their awareness.

Join us for this fun and transformative practice!

by Olivia Hughes

I don’t know about you, but 2017 has been an intense year! To bring myself back into balance, I consciously practice gratitude during the holiday season. Gratitude not only for all my blessings, loved ones, health, and happiness, but also for my challenges and opportunities to expand my heart and awareness.

This Yogi Gift Guide shifts the focus from buying material things to practicing self-care and sharing the gift of presence with those you love. Let everything you do this month be sacred.

1. Yoga One Gift Card

Give the gift of yoga!!! This is hands-down the best yoga studio in the heart of downtown San Diego. They offer a range of classes every day of the week, from never-stepped-on-a-yoga-mat beginner level to an intense sweaty and pretzel-y advanced level. They also have a wonderfully relaxing massage room. This could be your one-stop shop for wellness!

2. Meditation Cushion from Sittin’ Pretty Still

Helping people stay calm one cushion at a time. Each one is made with love and intention and they are truly the most gorgeous meditation cushions ever made! They also double as a comfy yoga block or bolster and are 25% off until December 31st. Check out their awesome natural soy candles while you’re at their website, too.

3. Homemade Coupon Book 

Take the holidays back old-school by creating a coupon book redeemable for all your loved one’s favorite things, big and small. You can include anything from a back rub to offering to pump their gas because you know they hate doing it. Coupon books are a great way to show someone you’re paying attention and that you care about them.

4. Crystal Muse by Heather Askinosie and Timmi Jandro

This will be my first Yogi Reads review of 2018! Crystal Muse: Everyday Rituals to Tune in to the Real You includes different rituals and grids you can create to manifest the energy you desire in your life. I loved learning new techniques for staying connected to my crystals, the moon cycles, and their energy all year long.

5. Quinntessentials Yoga & Beauty Products

Organic essential oil products for yoga and life. Owner Julie Quinn crafts each product with intention. My favorite right now is her Palo Santo room spray – it’s perfect for yoga classes and at home. She also makes a rosemary oil for your hair, stash wax for men, and a yogi bones salve that will soothe everyone’s tender spots. Check her out online or in person at different markets around San Diego.

6. Momma Pots

Buying from local, small businesses is one of the best ways to give back to your community. Instead of buying candy or sweets for a stocking stuffer, how about a small potted (low-maintenance) succulent plant? All of Momma Pots products are hand-poured and painted concrete, right here in San Diego. Her pots are truly beautiful, with a modern, minimalist aesthetic.

“Elegant pots, hand crafted by a mom, inspired by all things that grow.” – Blaine Tiongson, owner

7. Passion Planner

Most of us keep our calendar on a mobile device these days, but there’s still value in putting pen to paper. A passion planner goes beyond a list of activities each day by providing prompts for your dreams and goals. It’s the perfect tool to help you think big and stay accountable for creating and living the life YOU want.

“It’s designed to be a safe space for you to dream, reflect, and grow.” – Passion Planner Team

8. Morse Code Malas

Handmade in San Diego these mala beads are intended to evoke a feeling or ignite a purpose when worn. Each one is carefully crafted with you in mind. A one-of-a-kind gift that helps to calm your mind and connect to your spirit. Follow them on Instagram @morsecodemalas

9. Donate Time or Money to the ONE LOVE Movement

The ONE LOVE Movement is a non-profit dedicated to supporting children in impoverished areas. Founder Kim Bauman is a local San Diego yoga teacher whose passion was sparked by a trip to Haiti where she realized how blessed she was, having been an orphan herself who was adopted from South Korea at only 9 months old. She has now dedicated her life to helping other children in need. The ONE LOVE Movement is currently looking for ambassadors in any city, as well as accepting donations of time, resources, or money.

10. Host a Party for Your Loved Ones with Al Fresco Events

For the host or hostess who loves the joy of community and a shared meal, but not all the work of preparation and clean up, Al Fresco Events will pull off an unforgettable holiday (or anytime) party. Your biggest concern will be picking out your outfit, because all you have to do is show up and enjoy! Jennie Niezgoda brings the decor, creates an amazing vibe, and tops it off with her infamous grazing platters, filled with goodies that will leave your guests talking for weeks! Check out her Instagram page to see for yourself @alfresco_events

11. Energy Healing Sessions with Antoinnette Chirinos

A Peruvian modern day Medicine Woman and Angel Tarot Reader, based locally in San Diego. Sessions with Antoinnette will leave you feeling validated within and connected to your spirit. Antoinnette has a deep connection to nature and creates essential oils, herb offerings, and elixirs with intention to support you after her sessions. She also mixes in crystals, and energy clearing kits to help you stay aligned and protected.

12. Yoga Retreat with Olivia and the OM Experience

Give the gift of a retreat! Getting away from it all for a few days in paradise by yourself or with a loved one can be an incredibly healing and restorative experience. Join me for daily yoga, waterfall hikes, snorkeling, relaxing, hydrotherapy, and more! This retreat is one-of-a-kind in its luxury and service, hosted by The Garza Blanca resort in Puerto Vallarta, a five star hotel that offers an all-inclusive experience. Learn more at The OM Experience.

*These recommendations were chosen by the author from her personal life experience and do not reflect any paid advertisements. 

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

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guest post by Hannah Faulkner

With the winter holidays approaching, do you ever take the time to notice the world with a unifying perspective?

Are you open to beliefs from people that practice different customs than you?

Are your traditions in line with your evolving values? 

Read the full version of this article on Hannah’s blog, Half Moon Yoga and Art.

Tradition refers to beliefs, objects or customs performed or believed in the past, originating in it, transmitted through time by being taught by one generation to the next, and are performed or believed in the present.

A tradition may be deliberately created and circulated for personal, commercial, political, or national self-interest. Fear of other people, customs, and religions may be politically and culturally manipulated to bring more separation amongst the human race.

For example, only a century ago, “anthropologists at the Museum of Man and the Smithsonian Institution worked together to collect plaster life casts of different racial types. These casts were displayed in San Diego at the 1915 Panama-California Exposition as part of an exhibition about the “progress of man” that presented European Americans as racially superior (Museum of Man San Diego).”

However, in the current exhibit, Race: Are We So Different? artists like Kate Clark strive to connect the dots between the museum’s archive of face molds to the reality of living and breathing people today. She created a series of face molds from museum visitors to break down the stereotypes from these older social constructs. Today, so many different races have blended and moved around that the results are remarkably more united.

This exhibit explains in clear, helpful language the origins of race and racism, and helps us understand how to deal with them in productive, enlightening ways. Most of what we think about race is based on myth, folklore, or assumptions unsupported by genetics or biology. No one is free of misunderstandings about race, but it doesn’t have to be that way.

According to a DNA study posted at the Museum of Man, we are much more alike than we think. In fact, your DNA is 99.9% similar to the person next to you as well as all people in this world now.

In his enlightening Television Series, “The Story of God,” Morgan Freeman announces “Our beliefs don’t have to divide us, they can unite us. We all share the wonder and gratitude that we are here at all.”

Thousands of years ago, Pantajali created a guide towards the path of enlightenment and peace. He suggested the practice of yoga. The asanas (postures) and pranayama (breathing techniques) are preparation for Samadhi, which means “to bring together, to merge.” Samadhi refers to union. When we experience these moments of awakening, we realize what it is to be an identity without differences.

There is no longer any individuality of our experiences: gender, personal history, family and cultural values, education, etc. The “I” and “mine” of our illusory perceptions of reality is replaced by awareness of the oneness of the Universe blended with connectedness, forgiveness, joy and love.

Yoga reminds us that we are more than the external body, that our souls are the light that matters the most. Feel encouraged to treat your body like the divine temple that it is, the mind-body-spirit connection. The ultimate goal of yoga is to awaken the spiritual consciousness, the divine energy that connects us all.

Join us for Yoga at the Museum of Man – Yoga in the Rotunda every 2nd and 4th Saturday from 8:30am -9:30am. This class is $10. 

Click here to save your space and arrive at least 10 minutes early to sign in.

(Please note that the Jingle Bell Run is scheduled for this Saturday in Balboa Park and several roads around the Park will be closed. The run route can be found here and we recommend giving yourself extra time to find parking.)

This Saturday December 9th, I will be teaching a class related to the unity of light throughout the winter holiday season as it relates to the Museum’s message, “Are we so different?”

This holiday season, will you choose to see the unity among the world’s traditions, customs, and religions?

Do you know what the world’s major winter holidays have in common?

From a magical Yuletide log, to the bright star leading the way to a savior, a crescent moon as a symbol for dedicated prayers, festivals of lights with rejoicing in gratitude and family, to wreaths and halos that illuminate the way to compassion, all of these celebrations include LIGHT, which translates to joy, devotion, and love!

When we live on light, we are constantly illuminating the path for ourselves and others. The word enlightenment means to provide insight or knowledge, to awaken or become free from ignorance. In other words, if you have knowledge, let others dip their candles in it.

Through a unified approach of physical postures and lifestyle, we can awaken the loving energy of light and unity that is resting within each of us.

See yourself as the creator of your own life, the sustainer of your reality. Breathe in the light of oneness and divine energy and see yourself connecting with life itself. As a daily reminder, we can repeat this affirmation, “I feel lightness and openness to the bigger picture. I move towards light and enlightenment.”

Hannah Faulkner
Guest Writer

Hannah Faulkner draws inspiration from her surroundings and seeks to find relationships between the ordinary and extraordinary daily life through her writing. With 4 years of experience as a flight attendant, and many more travels preceding, Hannah’s curiosity and adventurous spirit have soaked in elements from worldwide cultures while growing in her spirituality. As a yoga and visual arts teacher, she combines her passions to create beauty in a variety of ways through her inspiring stories, bridging connections with deeper yoga philosophy and wellness concepts at HalfMoonYogaandArt.com.

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by Laura McCorry

It’s been said that life is about the journey, not the destination – but if you’re traveling with a toddler, just packing for the journey can feel like outfitting a polar expedition. Getting on the road with the family can be the hardest part!

I recently attempted this challenge, on an annual trip to the mountains to visit loved ones. The car ride itself is five hours without stops, and we wanted to arrive well before the two year old’s bedtime. I very quickly felt stressed about remembering everything to bring and anxious about keeping the kiddo entertained.

We have a cd of kid’s tunes we play in the car and this is one of the songs:

“Try to move a moose in the middle of the road, he’s much too big for you.
He’s ten feet tall and that’s not all, he weighs a ton or two.
When you can’t drive under, you can’t drive over, and you can’t drive around,
you have to wait for the moose to move although it slows you down.
But what’s your hurry, don’t you worry, don’t you know it’s true –
it may take a month or two, but the moose is bound to move.”

If you keep listening, the moose decides to take a nap, cars pile up on both sides, and eventually, everyone gets out of their cars and befriend the moose, taking pictures with him and scratching his chin.

In my yogic journey to the present moment, always trying to arrive, I don’t often embrace the obstacles in my path. I think that’s hard for most of us. What would happen if we did? Would the obstacles change, would we ourselves change, or both?

Yoga teaches us to observe the present moment, to sit with discomfort, to notice our reactions before acting upon them. All of these mindfulness techniques run counter to our culture of more, better, faster. Before you get caught up in the busy-ness of the last months of the year, try to observe the obstacles in your path. Maybe the “obstacle” is an important part of the journey.

As it turned out, we had everything we needed for the trip, the toddler didn’t have a single meltdown in the car, and we even enjoyed stopping to stretch our legs while appreciating the crisp air and fall colors. I hope you find the same joy in whatever journey you undertake.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

by Olivia Cecchettini Hughes

The Tao of Wu

by The RZA

Editor’s Note: Congratulations and welcome back to Olivia who took a break from this monthly column to get married!!! We wish you all the best on this new journey in life. ~ Yoga One

Summary: The Tao of Wu is written in a light conversational style that’s easy to read and hard to put down. What keeps this book out of the light reading category however, is the depth of spiritual insight within that stayed with me for days as I processed and digested it. After I finished reading, it kept me buzzing for a few days: a sign of a really good book!

Part spiritual manifesto, part autobiography, The RZA openly shares his wisdom, guiding principles, and experiences as founder of the Wu-Tang Clan and as a fellow human being. The Tao of Wu follows his journey from growing up in a violent neighborhood of New York City to deeply embracing Eastern Philosophy in Shaolin, China.

Why I Love It: I was completely blown away by this inspiring spiritual memoir which was unlike any other I’ve read. Combining street knowledge, pop culture, eastern culture, spirituality, and rawness, this book was one of my favorite reads of 2017. Highly recommend.

I love that The Tao of Wu breaks through and breaks down stereotypes. I think stereotypes, labels, and boxes are human devices to keep the world small and simple. Yoga has always helped me bear witness to my own judgments and allow them to shatter in the light of authenticity. It’s only when we truly SEE and LISTEN to one another that we grasp the beauty, wisdom, and amazing insight diverse people have to offer.

Suggested For: I’ve been recommending this book to everyone! Seriously. For the hip hop lovers, I gained a better appreciation of RZA’s work – specifically the depth of his lyricism. If you ever wondered why The RZA, aside from being the Wu-Tang Clan’s chief producer, is heralded as the group’s leader, The Tao of Wu will make that unmistakably clear.

For the spiritual seekers, this book is a more personal, more philosophical follow-up to The Wu-Tang Manual. The RZA pulls from a deep school of thought that reflects the inner work he has achieved. I found his writing to be forward thinking and courageous in its authenticity.

Even Cornel West gives it a thumbs-up: “RZA is a towering artist and deep thinker who has much to teach us. I salute his courageous vision and compassionate witness – as manifests in this book and in his life.”

Olivia Hughes
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

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by Laura McCorry

I’m still rather new to minimalism. I love the concept – a clutter-free home that invites both unexpected guests and private relaxation. But the practice of de-owning often feels overwhelming and exhausting.

In July, I was invited to participate in a 30-day declutter group hosted online. It was great to have the support of other people in the group and to have a pre-set monthly schedule of different areas of the house to tackle each day. It usually didn’t take me more than ten or fifteen minutes, and every day I found items I could place in a large cardboard box marked for donation.

Then the cardboard box sat in a corner of my bedroom for three months. Does this sound familiar? Sometimes the follow-through is the hardest part. But just last week – last week! – I made a trip to a household hazardous waste site (don’t throw your batteries in the trash, people!), electronics recycling, and a local charity that accepts household and clothing donations. It only took about an hour.

When it doesn’t take very much time, why is it still so hard to let go?

So often in life, I find myself clinging and grasping. I keep letters from loved ones, gifts that remind me of people, books that remind me of people. I try to hold on to the idea and experience of my toddler as an infant, and I feel a kind of desperation every time I realize another day has finished, never to return.

One of the eight limbs of Yoga is Aparigraha, which translates as non-greed, non-attachment, non-grasping. Fear teaches us to cling tight, even to things which can’t be held. When we let go, maybe prying open one finger at a time, we find Trust, Plenitude, Equanimity. (These words that don’t have an everyday coinage because they’re so frequently out of circulation.)

To what (or to whom) do you find yourself clinging most often? Is there physical or emotional baggage holding you back from feeling a sense of peace with the present moment?

Yoga’s emphasis on the present moment actually helps me to be a better minimalist. When I shift my focus to what actually matters, right this very moment, it’s easier to see how so many objects in my life belong to the past or to an as-yet-unrealized future. As Autumn’s full glory approaches, I intend to simplify my home and my routines, letting go of excess to better appreciate the things, people, and routines that serve me best right now.

Thoreau himself embraced yogic values with his injunction to “simplify, simplify.” Let go of grasping and see what fills your hands and your heart.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

Caitlin McPhee:

Anjanae and I, left and center, met during our YTT at Yoga One. This summer we went backpacking in Colorado together! While hiking, we reflected on the ease of practicing mindfulness while hiking and camping in nature (in the sense of our heightened ability to focus on the here and now) and how these activities perfectly compliment our yoga practice.

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

Julie Moore is one of five sisters, but she’s #1 in our book because she happens to be Yoga One’s very first student! We are so grateful for her friendship over the years and we couldn’t imagine the Yoga One Family without her.

Reflection by Julie Moore

I first met Amy Caldwell at the Center for Moving Arts. It was the year 2000, or perhaps 2001, and my very first yoga class. I was drawn to Amy’s down-to-earth style of teaching and found her voice very relaxing. Ever since that class, I’ve followed Amy wherever she taught including condominium recreational rooms, nightclubs under construction, dance studios, and outdoors in Balboa Park.

When I first started yoga, I couldn’t even touch my toes. During a class at the torn-apart nightclub, I remember enthusiastically showing Michael that I could clasp my hands behind my back in cow face pose – a major accomplishment!

Amy and Michael opened Yoga One in 2002, initially sub-letting the back room of a gym on seventh avenue in downtown San Diego. Over the years, I’ve happily participated in many of their events such as couples yoga, drum circles, 108 Sun Salutations, chocolate & yoga, wine & yoga, and anniversary celebrations. One of my favorite yoga classes was prenatal yoga led by Arati Lane, which started the year I was pregnant with my first child.

Over the past 17 years, I’ve practiced yoga at different studios with many different instructors, but I always find the most comfort back at Yoga One and with Amy Caldwell, the teacher with whom my yoga journey began.

Michael asked me once what I liked best about Yoga One. For me, one of the studio’s greatest strengths is how the teachers provide an open, secure, safe, comfortable yoga space. Even though I’m very inflexible and can still barely touch my toes, because of Amy I have stuck with yoga all these years and will continue to practice the rest of my life. I thank Amy, Michael, and the other Yoga One yogis for that!

Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

Amy Freeman, Yoga One Teacher:

We were in Telluride, Colorado over July 4th week on a family trip. That was a beautiful waterfall hike we did called Cornet Creek Falls. I also took a few yoga classes there at a studio in the village called Mangala Yoga.

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

guest post by Jennifer Scott

For busy people, stress is a constant force. In its most positive form, stress can motivate us to work harder and achieve great things. But at its worst, too much stress can lead to health problems and bad habits.

After a stressful and tumultuous breakup, I had allowed several bad habits to make their way back into my life. Pair that with a big move across the country, and my stress snowballed out of control. Making the switch to a wellness-focused lifestyle isn’t easy, but I found reducing stress was vital to living a happier and healthier life – even if it’s still busy.

Healthy Habit #1 – Take time to disconnect

One stressor that could be plaguing you is over-connectedness. Sometimes, we all just need to disconnect from technology for a little bit of peace of mind. This is especially true when it comes to work. Healthy habit #1 involves turning off those email notifications after work hours. Like many people, I’m notorious for having my phone glued to my hand, but I made it a goal to turn my phone off by 7:00 p.m. every night. I found that by disconnecting, I was able to relax and wake up rested and ready to tackle the day.

“Researchers .. have found that although we may resist it, we really do need down time after work to mentally recharge for the next day … continuing to communicate with colleagues after hours not only creates stress, but it prevents your brain from relaxing and recouping from a long work day in preparation for the next,” notes Forbes.

This can also be applied to Facebook, Twitter, Instagram, and other social media. If you have a habit of browsing your feed in bed – stop! Disallowing electronics in your bedroom will teach your brain that the bedroom is a place for sleep and sleep only, and it will lead to more restful, higher-quality sleep.

Healthy Habit #2 – Don’t make all your free time family time

You love your family. We all love our families. But every single second of your free time doesn’t have to be family time. In fact, the stress from kids and relationship issues can cause great mental fatigue. Alone time is good time, and you should make time every day to do something with the person you know best – yourself. Even if you can’t necessarily escape, you can create a solitude space in your home using relaxing decor and a comfy chair. Let family members and partners know that this space is for uninterrupted alone time.

In the end, your alone time will likely strengthen your familial relationships too. “By spending time with yourself and gaining a better understanding of who you are and what you desire in life, you’re more likely to make better choices about who you want to be around. You also may come to appreciate your relationships more after you’ve spent some time alone,” says Psychology Today.

Healthy Habit #3 – Choosing healthy coping mechanisms

People under a lot of stress have a tendency to look for whatever they can to help them deal with it. Oftentimes, the first solution we try is to escape and dull our senses. While having a drink now and then to unwind isn’t usually a problem, using drugs or alcohol as a crutch to deal with stress can become a dangerous habit.

There are many healthy coping mechanisms for dealing with stress. You can practice yoga, meditation, and/or focused breathing. Put your energy into a hobby or project. Spend your free time in nature. You might be surprised to learn that the method you choose has benefits beyond stress relief. For example, yoga provides immediate benefits such as improved brain function and flexibility. After a few months, you may notice lower blood pressure, improved sense of balance, relief from chronic pain, and anxiety relief. Years of yoga practice can also lower your risk of heart disease and build stronger bones. When you switch from trying to escape stress to actively reducing it, you reap the benefits in your overall health.

Healthy Habit #4 – Focus on eating right

Stress makes you want to eat unhealthy foods. It’s science. “Stressful events – and they don’t even have to be big, just the daily hassles of life – cause our cortisol levels to rise. Cortisol causes food cravings, and … those cravings tend to be strongest for carbs, especially sweet foods,” says Prevention.com.

You have to be aware of this, and do what you can to fight it. Be prepared. Always have healthy snacks like nuts, fruit, and yogurt handy. Plan your meals and get ahead with your prep and cooking. Always take your lunch to work. Don’t skip breakfast. Eat foods rich in omega 3s like fatty fish, which can help give your brain a boost to help you fight high levels of stress.

Stress isn’t always a bad thing, but too much of it can lead you down a dark path of unhealthy habits. Instead, focus on adopting healthy habits which will help you manage your stress levels on a daily basis.

 

Jennifer Scott

With SpiritFinder, Ms. Scott offers a forum where those living with anxiety and depression can discuss their experiences. 

by Hannah Faulkner

How yoga cultivated a karmic awareness of life in all its forms and started my journey of veganism.

Read the full version of this post on Hannah’s blog, Half Moon Yoga and Art.

The other day a friend, Ashlee, told me that I must have been a cat in my previous life. She was trying to make sense of the phenomenon of why animals, and oftentimes cats, are so attracted to me. But, I haven’t always been this way. I used to be afraid of animals and tried to steer clear of them for most of my life.

It wasn’t until I started doing yoga (at Yoga One in San Diego), that I’ve made a connection with these beings. The more I became centered and found inner peace and awakening, the more animals liked to be in my aura.

One of my favorite animal experiences was when I was walking along the Camino de Santiago in 2014. JoAnna and I were both missing our pet cats from back home when suddenly, out of the brush, five little kittens approached us. We stopped and started petting and holding them. They just wanted to be loved. Our hearts were filled with so much joy to share this connection with the natural world.

We stayed there for about thirty minutes then JoAnna said, “We should probably stop wasting time and continue walking.” I abruptly snapped back, “This is NOT WASTING time!” We still tease each other about that statement, but the truth is that taking time to stop and connect with nature and our inner source of love is really the best way to spend our time and our lives.

Our crown chakra, Sahaswara, is our source of enlightenment, consciousness and spiritual connection to all that is. This connection takes the form of a circle, like a crown. Feeling enlightened with a balanced crown chakra means experiencing unity that everything is connected at a fundamental level. The other day, when I was meditating and bringing my concentration to this place of inner peace and connectedness, my cat walked over to me and pressed the crown of her head into the crown of my head. Moments like this are enthralling!

At the Living with Animals exhibit in the Museum of Man San Diego, we are reminded that all animals can be our friends. Pets used to be wild creatures that have developed a relationship with humanity over time. We have made friends with dogs, cats, birds, turtles, fish, mice, and even beetles.

However, sometimes the way we live causes separateness and we lose connection with creatures when we label a certain creature as a pest or a taco. Why is it that in the West we can develop laws to protect the treatment of dogs, but we are blind to the way cows, pigs and chickens are treated and manufactured in a factory? The Living with Animals exhibit takes a look at how a pet can become a pest, a pest can become a pet, and a pet can become a pest that ends up on our plate.

Up until six months ago, I have been guilty of disconnecting the animal with the flavor. Then, I became confronted with some yoga philosophy of Ahimsa (non-violence) and how it relates to karma. I finally opened my eyes and heart to the documentaries available on Netflix and other platforms that are trying to awaken us to how we are responsible for torturing animals every time that we buy meat or animal products.

I used to think that we “needed” to eat animals for protein and have since learned that we can find much more healthy nutrients and proteins in a plant based diet. Leo Tolstoy announces, “A man CAN live and be HEALTHY without killing animals for food; therefore, if he eats meat, he partakes in taking animal life merely for the sake of his appetite, and to act so is immoral.”

Like an ex-smoker who still desires a swig of cigarette every time they smell one, my mouth still waters at the smell of crispy bacon and tasty hamburger, but then I close my eyes and visualize the whole creature and how it is being treated today, under horrible conditions, with the purpose of companies making more money, and I can no longer partake in this bad karma. Peaceful Mohandas Gandhi, past leader of India proclaimed, “The greatness of a nation and its moral progress can be judged by the way its animals are treated.”

Join us for Yoga in the Rotunda at the Museum of Man San Diego and visit the Living with Animals Exhibit to awaken connectedness and inner peace.

I will be leading the class on Saturday, September 9th, 2017 from 8:30-9:30am in accordance with Yoga One San Diego.

We will be flowing through animal poses like Cat/Cow, Dog, Beetle, Mouse, Pigeon, Fish, Turtle, and more as we cultivate Crown Chakra Connectedness and Ahimsa for all creatures!

Hannah Faulkner
Guest Writer

Hannah Faulkner draws inspiration from her surroundings and seeks to find relationships between the ordinary and extraordinary daily life through her writing. With 4 years of experience as a flight attendant, and many more travels preceding, Hannah’s curiosity and adventurous spirit have soaked in elements from worldwide cultures while growing in her spirituality. As a yoga and visual arts teacher, she combines her passions to create beauty in a variety of ways through her inspiring stories, bridging connections with deeper yoga philosophy and wellness concepts at HalfMoonYogaandArt.com.

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Do you take your yoga with you when you travel? 

Our Yoga One family has spread to all corners of the globe and we’re excited to share some of their adventures.

Heather Fenwick, Yoga One Teacher and World Traveler:

“I was in Mexico near Tulum at a 4 day concert to see my favorite band, My Morning Jacket. That little lagoon was so cool because it was warm, clear ocean water with fish swimming around – I jumped in right before our yoga class to keep cool!

Maya Chickpea Taco (formerly known as Bon Bon) is our canine model; she was rescued as a wee babe on the sandy shores of La Ventana in Baja, Mexico.  What you can’t see in this photo are her supermodel legs and eyelashes ;)”

No matter where you go, you can Keep OM Trucking with Yoga One! Visit Yoga One at 1150 7th Avenue to get your own hat and while you’re there, join us for class. 

 

A brief history of the award-winning studio Yoga One in downtown San Diego (with a mission to help as many people as possible live healthier and happier lives and a strong focus on community-building) as told through the eyes of its loving parents and Founders, Amy and Michael Caldwell.

An interview between Michael Caldwell, Co-Owner, and Laura McCorry, Yoga One Blog Master.

Laura McCorry: Many of us have heard the story about you and Amy falling in love, wanting to travel the world, selling all your possessions, picking a country that started with “A” and apple picking in Australia which set you both on the path to yoga. When did you decide to become yoga teachers? 

Michael Caldwell: By the time we were in Nepal we were pretty serious about our yoga practice, meaning we did it whenever we could. Finding time was a challenge because we were trekking to Mt. Everest base camp. That generally meant walking all day until we found some nice family to take us in. Dahl batt and rice was the standard for dinner. With a full belly we almost always immediately crashed, exhausted and satisfied on the first available horizontal surface.

It was in one of these welcoming accommodations with a handful of other travels, including James, Teddy “McChocolate”, and Richard, that we found ourselves with a little extra time and energy. Somehow it came up that we’d been practicing yoga. And since Amy has always been more advanced than Michael, she was coaxed into leading the group. That, as we can recall, was the first class she ever taught.

LM: When did Michael start teaching?

MC: Right. Michael didn’t start teaching until a couple of years after Amy. Yoga One was up and running and we had picked up some corporate classes. We didn’t have enough teachers to cover one of our classes at Cox Communications, so Michael had to do it. And he’s been teaching with decreasing reluctance ever since.

LM: Why not just teach yoga at the park or at other studios? When did you know you wanted to start a small business and open a yoga studio together? That must have taken a huge leap of faith. 

MC: Amy was teaching in the park and at dance studios, etc. The Yoga One studio was originally party of the adjacent gym, at that time called Body Works. When it got cold outside, Amy moved her growing park yoga class around town trying to find a reliable space. Over time, the classes were doing so well that Rich Roe, the gym’s owner, suggested we sublease it from him and start our own studio. So that’s what we did. It was very organic so it didn’t really require much of a leap of faith, just a lot of hard work and love.

LM: You both teach yoga and you both make business decisions, would you describe your roles in similar or different terms? 

MC: Amy was the big boss until we had our first child. Then Michael took over most of the day to day business operations with Amy looking over his shoulder to make sure he was doing it right. Amy still keeps her eyes on things but increasingly she is focused on preparing and leading the Yoga One Teacher Training courses, which now happen up to three to four times a year (including the courses at SDSU / ARC).

LM: Work-life balance is a huge concern for so many right now, especially among millennials. How have you worked to preserve a healthy work-life balance over the years? 

MC: Lots of deep breaths! Like our yoga practice, finding that balance requires constant attention. When we realize we are overdoing the work aspect, as quickly as possible we attempt to swing back to the life side. In order to be as available as possible for our children, we mostly work from home. And we’ve argued about establishing work spaces and times in which it was ok and not ok to talk about “business.”

When you operate a small business the work is never done and when your work partner is also your spouse there is never any out of the office time… when you combine those elements and also work from home, finding balance is a tight wire act. So now we try not to talk about work in bed!

Yoga One is our first baby and initially required all of our attention at all hours. Now 15 years later, the studio is a little more self sufficient but still acts up from time to time like any teenager. When it needs us, we want to be there for it. The fact that we love what we do and the people we do it with helps tremendously.

We always want to be learning and growing. We feel we do a good job with offsite, specialty and corporate yoga classes so we are looking to expand in that direction. Our Yoga One Teacher Training program is truly a life enhancing experience. We’ve had over 250 people attend our course. Many of them want to continue to deepen their practice and expand their skills, so we are working on putting together a 300 hour Yoga One Teacher Training which then will provide graduates with a 500 hour designation. We will be doing more festivals and retreats. There is so much we want to do. (:

LM: Throw it back to the very first class taught at the studio, under the familiar skylights, what was that like? 

MC: Super exciting! Amy was leading class with the students who had followed her from the park and the various around town spots and the gym’s students were there as well. (That was the deal we made for using the space). We had to walk up the stairs through what is the current gym’s entrance, down the back stairs and along the back hallway to what used to be the entrance to the studio and is now walled over. We’d wait in the back hallway while the spin class or something was finishing and talk in the hallway with the students. It was a great time… so new and fun.

LM: You and Amy have always (since I’ve known you) been consistent about calling the teachers and students at Yoga One family, and I know this is intentional and heartfelt. How long did it take you before you realized you were building more than just a business? 

MC: Immediately. We were building a family from the get-go. Remember we had recently returned from backpacking around the world for 3 and a half years so we were wide open and receptive. We were (and still are) about fostering friendships and building community.

People used to come up to us in the park and ask what kind of dance we were doing and could they join us. Classes grew and grew and, as said before, when it got cold we moved around town from space to space, through a lot of trial and error. We used a night club in Hillcrest for a while that was under construction and the entire class literally had to climb over a pile of rubble to get to the practice space. That’s not a business, that’s a family forming.

We’re still working on making Yoga One a fantastic business, but we’ve already (in our opinion) cultivated a wonderful family. And thanks to all of the people who opened their space to us all those years ago. We couldn’t have done it without you.

LM: We all know the different milestones we celebrate for our children. What are some of the milestones you’ve seen and celebrated with Yoga One?

MC: There are so many that have touched us deeply and which we treasure! Those first few classes in the space and Rich, an established small business owner, recognizing we were on to something special and telling us we should sub lease the space. Amy teaching most of the initial classes and riding her bike around Downtown putting up flyers and spreading the word. Building out the back hallway so we had access to a bathroom! Getting voted “Best Yoga Studio” in San Diego City Beat and going to the awards party for the first time (and the other 8 times).

Amy appearing on the cover of Yoga Journal (twice). Creating the iYoga Premium app with 3D4 Medical. Leading a yoga retreat in Santa Barbara. Leading the first-ever yoga class aboard the USS Midway to 400 plus people. Releasing the Yoga One CD via Quango music group (remember cds?). Creating the office nook out of a dumb waiter shaft and closet (thanks Josh aka J-Money! Redoing the front hallway, that previous ceiling was painful to behold.

The 10 year anniversary party at the Porto Vista hotel and the 15th anniversary at the Hotel Solamar. The blog anniversary party and photo shoots. Having 120 people in the space for Y1 Studios Intimate Musical Evenings featuring Glen Phillips of Toad the Wet Sprocket and Sean Hayes among others. Workshops with fun visiting teachers like Kathryn Budig, Tiffany Cruickshank, Rachel Brathen, David Romanelli, Jill Miller, Diana Beardsley and others. Being on the news and in various publications is always fun.

Offering complimentary community classes and gift certificates so anyone and everyone can enjoy the joys and benefits of yoga. Seeing new students.  Seeing regular students. Seeing long-lost but returning students. Hearing that yoga has helped enhanced someone’s life.

LM: Thank you so much for all the effort, continuing education, investment, time, and love you both pour into Yoga One: a yoga studio, a community, a family.

MC: Thank you, Laura, for birthing and raising the Yoga One blog and thanks to the fantastic Yoga One Teachers, Staff and students!

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by Olivia Cecchettini

Decoded

by Shawn Carter (Jay Z)

Summary: Decoded is an unconventional memoir. It’s part autobiography part interpretation of Jay Z’s most famous songs and lyrics broken down by the rapper himself. I couldn’t put this book down. His inspiring journey includes growing up in the Marcy Projects located in the Bedford-Stuyvesant neighborhood of Brooklyn in New York City and selling crack to being the first MC inducted into the Songwriters Hall of Fame.

When Jay Z first started writing, he wrote for himself, never knowing if anyone else would ever hear his work. Even when he was plagued by doubt, he never stopped writing and he never stopped dreaming. It takes courage to hold a mirror to your life and embark on the journey of self-discovery. Neither is it easy to expose your inner self to the world.

Yoga is another way to hold a mirror to your life, to reveal your personal thoughts, emotions, and actions. I strongly believe that we are all natural-born healers. Jay Z found healing through sacred storytelling. I came to healing first through yoga. It’s not about the method, it’s about the journey and whether you’re willing to take the first step.

Why I Love It: I love this book because it felt so relatable. No, I didn’t grow up in the projects or have the same kind of difficulties in life. (Although yes, I do like to rap old school 90’s hip hop but only for my fiancé.) I grew up in a divorced family, with very young parents. I remember struggling a lot, moving a lot, trying to depend on family and friends for stability. There are happy memories, too. But I was on a quest for independence and I started my own life at 18 in San Diego.

I grew up tremendously fast those first few years on my own. It would be 12 years until I started teaching yoga. Sometimes people think yoga teachers have been practicing since birth, meditate every day, and never get sad – but the truth is that many people, including teachers, come to yoga for healing. In Decoded, Jay Z acknowledges that beneath his doubt was a greater fear of not fulfilling his potential – and this is part of my story as well.

Suggested For: Hip Hop lovers, especially the incredible music that came out of the late 90’s and early 2000’s. They just don’t make music like that anymore! I know that’s what every generation says, but it’s the truth.

Seriously though, this book shows what it means to honor the journey of life. As I edge closer to 40 than I am to 30, I see more clearly how all of life is a practice and a journey. It’s not about where we start out, or whether we end up rich and famous. It’s about the moment to moment living, the practice of self-love and acceptance. May we practice more kindness, practice compassion, listen to our intuition, remember the sacredness of storytelling, and honor those that have come before us.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

An interview by Yoga One student Stacey Ebert with Yoga One owner and co-founder, Amy Caldwell. 

As a practicing yogi, I’ve seen and felt the benefits of sharper awareness, greater strength and flexibility, better posture, and overall improved health firsthand. The more than 5,000-year old philosophy encourages a practice of health, wellbeing, and attention. No, you don’t have to flexible. No, it’s not super expensive. Yes, you can practice anywhere. Yes, it offers something for everyone. Never once have I regretted a moment spent on my mat.

To see what someone with more detailed knowledge had to say, I chatted with Amy Caldwell, who along with her husband, Michael, owns Yoga One in San Diego, California. In addition to practicing, studying, and teaching yoga for two decades, Amy has collaborated on the best-selling iYoga Premium for iPad and iPhone. She also leads the annual yoga class aboard the historic USS Midway, is the head teacher for the acclaimed Yoga One Teacher Training, and has twice been featured on the cover of Yoga Journal. Here’s what she has to say about yoga and its benefits.

SE: How does the idea of ‘getting out of your own way’ merge with the practice of yoga?

AC: Yoga, an ongoing practice of inner listening, works to find a balance between being grounded and remaining open. These tools help us “get out of our own way” by deeply connecting to our Self (“Self” with a capital S indicates big energy and spirit, a higher self). By the time the student makes it to a yoga class, she has already taken the first pro-active step towards self-care.

SE: How do you encourage students to “take their first steps and then leap?” 

AC: Life happens during our present moments, and the practice of yoga teaches people to consciously participate in those present moments. Students are invited to notice with increasing attention what is happening here and now. The next step is to balance that awareness with relaxing into what is: meeting yourself where you are each and every day, and moving forward from there.

The intentions and tools experienced and developed in a yoga practice carry off the mat into daily life.

SE: What are some beginning, advanced, and intermediate actionable steps women can take to lessen fear and add more joy to their life?

AC: Practice self-care. Take a few minutes every day to simply “be” rather than to “do.” This can be going for a walk, a few yoga poses, five minutes of meditation, or really, doing anything at all with the intention of being fully present.

Schedule something weekly that strengthens the muscles of careful listening and being present. This can be as simple as listening to whomever is speaking to you without interruption and with full attention, a yoga or meditation class, or any art form that encourages mindfulness.

Make time for things that bring you joy (for me it can be spending quality time with my family, being in nature or taking a fun dance class). Pay attention to whatever it is that helps you connect to a deep sense of vibrant aliveness and make time to do it! We can all carve out an hour or two a week for our well-being and healthy enjoyment.

by Amy Caldwell

Life is fragile
enjoy each day
make time to be
grateful
joyful
playful

We know this life is temporary
why not live
like it’s our last day

Be kind
love
see the good
don’t sweat the small stuff
be here now
find a way

All the things we know to be true
but forget because we get busy
and distracted
and afraid
let’s choose to remember
and when we forget,
remember again,
sooner

What would we change if we could
if we can, why not try
if we can’t, how can we find peace
with what is
sometimes terrifying
sometimes heart breaking
one human moment at a time
one moment in time

What is it that helps us remember
our aliveness
our connection to breathing
our power to love completely
just humans being

Life as we know it
could end tomorrow
why not
be
here
now

Head Yoga Teacher and Co-Founder of Yoga One, Amy Caldwell has dedicated herself to the practice, study and teaching of yoga since discovering its joys and benefits in 1997.

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Lynne Officer.

1. Why do you practice yoga? 

Yoga helps my body and my heart reset. It amazes me how just a few intentional breaths can make me feel more grounded, connected to myself, and free of the story line going on in my head.

2. What was the most intimidating aspect of your teaching when you first started?

The most intimidating thing was trying to get the words and cues in my head to come out of my mouth. I also felt super nervous when an experienced yogi or another yoga teacher was in class. This nervousness still comes up for me almost 10 years in.

3. What gives you the most joy as a yoga instructor?

It gives me a lot of joy when new people come back. I know how hard it can be to get a yoga practice going in the beginning. I think people are really courageous to show up again and again. 🙂

4. If yoga were a food, car, smell, planet, song, artist, flavor, 

etc…it would be: Whoomp There It Is by Tag Team.

5. What’s your yoga inspiration?

I feel really inspired by the poem The Guest House by Jelaluddin Rumi. It’s been really powerful to think of everything as temporary and something to honor, dark and light.

6. What classes do you teach at Yoga One? 

I teach the Monday evening 5:30 pm Vinyasa Flow Level 1 & 2 class.

You can find our full class schedule here. Om!

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On June 17th, Pilgrimage of the Heart Yoga and Yoga One will celebrate the International Day of Yoga with a festival of yoga in beautiful Balboa Park in San Diego.

Amy Caldwell, master teacher and co-owner of Yoga One, will be leading an all-levels yoga class from 1:30-2:30pm that you won’t want to miss!

This FREE event will take place between 8:00 AM and 3:00 PM at Park Blvd on the President’s Way Lawn. Join 500+ yogis for 2 all level community classes, breakout yoga sessions, chanting and music for peace to inspire and empower people of all ages and walks of life.

The event is free, but registration is required. To register please visit: http://festivalofyogasandiego.org

by Olivia Cecchettini

Healing 

by David Elliott

“My primary work as a healer is to remind and reconnect people to the power of love.  Self-love is the starting point for anyone seeking healing in their life.” – David Elliott

Summary: Healing provides wonderful inspiration for empathic individuals to embrace and pursue whatever form of healing speaks to them. David Elliott’s matter-of-fact writing makes this book an easy read. Though the work he prescribes – through meditations, worksheets, and journaling – might not be as simple to master. The information Elliott provides about the healing process can help you dive deeper into yourself and better see your patterns and blocks.

This book spoke truth to my soul. When we seek out healing, we must first recognize the pain, addictions, and trauma that require healing. This process might not be for the faint of heart. I believe everything we experience in life can be turned into a tool for growth – but it is hard work to release pain and look for meaning. Elliott’s words felt familiar and safe while I worked my way through his book.

We need healers like Elliott who are ready and willing to ignite the path for others and that’s why I feel his book is so important to share. Healing gives you tools and exercises to dive deep within, to identify old wounds and to care for yourself.

Why I Love It: I believe healing comes in many forms and I’ve witnessed the power of David Elliott’s approach while reading Healing and through the personal testimony of my longtime friend Melodee Solomon. I have always known her as someone with a lot of passion and drive, but I knew there were fears and doubts holding her back from sharing her gifts with the world. As her friend, I knew she was a powerful healer, but she wasn’t yet in touch with this part of herself.

About three years ago, Melodee began taking breath work trainings with David Elliott to expand upon her yoga training. As she went deeper into her studies, I saw a shift occur. She was able to release doubt and see her worth in a way she hadn’t before. Today she offers weekly breath work classes along with monthly workshops all over the United States. I’m not saying one book, one workshop, or even one breath work training will heal you and change your life, but it may start you on the path.

Recommended For: People who wants to experience healing in their life starting right away. We are all born to be healers. Most people barely scratch the surface of their lives, but if you start digging you will uncover so many layers.

As a yoga teacher, one of the most important things I do is hold space for others to awaken in their bodies but also in their minds and spirits. The space where healing occurs can be a supportive group or it can be a book in your hand.

Every teacher needs a teacher; and as I’ve seen in my friend Melodee, David Elliott’s approach creates more leaders and more healers. This is what the world so desperately needs, more people tapping into their purpose and making the entire planet come alive. I invite you to begin today, with love and compassion. Namaste.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

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Nicole Mullins PT/E-RYT is a physical therapist and yoga teacher with over 20 years experience working in orthopedics and seven years in therapeutic yoga. Currently, Nicole is the clinical director at Embody Physical Therapy and Yoga. She will be leading an Intermediate Anatomy Workshop for yoga teachers and experienced students at Yoga One on June 10-11. For more information and to register, go here. 

Yoga One: Which practice were you introduced to first in your life, physical therapy or yoga? And how long have you been practicing each?

Nicole Mullins: I was introduced to physical therapy long before I was introduced to yoga. Of course I knew yoga existed, I just didn’t have any experience with it or anyone who practiced yoga. I have been a physical therapist for 22 years and have always actively sought out additional training to stay current.

I took my first yoga class 17 years ago, but didn’t really start practicing until about 8 years ago when I jumped into a 200-hour teacher training. From there, I took workshop after workshop to really hone my skills and understanding of yoga.

Yoga made so much biomechanical sense that it soon replaced most of the therapeutic exercise I did with my patients.

YO: How has yoga informed your clinical work in physical therapy?

Nicole: I think the combination of yoga and physical therapy is both revolutionary and uncommon. It is a brilliant marriage that allows me to offer so much more to my patients than I was ever able to before. Yoga is so much more than just asana (the physical exercises). Yoga recognizes the undeniable mind-body connection and how we must address the whole person to affect positive change.

YO: Good alignment is something every yoga student wants to have, but it can be difficult to learn without years of practice or private instruction. If you could teach every yoga teacher and student the biomechanics of one pose, which would it be?

Nicole: There are actually two poses that I think are vital and necessary for everyone! From a purely biomechanical standpoint, I would teach tadasana, or mountain pose. Tadasana is the foundation of all standing poses and so many other yoga poses. Knowing how to find a neutral posture is necessary to be able to safely move into and out of poses and minimize risk of injury or overuse.

From the standpoint of overall well-being, I would choose savasana, or corpse pose. Most of us are unable to truly shut down and let our minds and bodies relax. The purpose of savasana at the end of a yoga practice is to let the nervous system integrate the experience of the physical practice. Learning how to do this properly can be extraordinarily beneficial and healing.

YO: What have you learned recently that really interests you?

Nicole: In addition to studying manual physical therapy and yoga, learning about essential oils and natural healing, I have also been studying osteopathic techniques, including visceral manipulation. “Viscera” refers to our organs. This technique has been around for many years and embodies the concept of treating the whole person. We cannot just address the muscles and joints without considering every other system and structure in the body.

The viscera and their orientation in our body is a crucial component in our ability to move and function with ease. Scar tissue and adhesions from surgery, injury, illness and infection can change an organ’s ability to move naturally. These adhesions are frequently manifested as musculoskeletal injuries, including back and neck pain. Adding this technique to my practice along with yoga and has been truly pivotal.

Learning new techniques and knowledge about the body is what makes me so excited to be a yoga teacher and physical therapist. It’s what makes me even more excited to share what I have learned through teaching so others can grow in their practice as well.

YO: We’re excited you’re offering an Intermediate Anatomy Workshop at Yoga One, can you share one topic you’ll be covering in depth?

Nicole: The workshop will touch on many topics, but one I consider to be the most important is what constitutes a neutral spinal and pelvic alignment. We will explore the biomechanical relationship between the spine, pelvis, shoulders, and hips. You will learn why the shoulders and hips are cornerstones of a healthy spine and you will experience this in your own body via asana in the training.

YO: That sounds amazing! Who would benefit the most from this type of workshop?

Nicole: This workshop will benefit any yoga teacher or student who wants to understand more about how and why the body moves as it does. This workshop is for anyone who wants a deeper, fuller knowledge of biomechanics and how it applies to yoga in particular.

If you want to be inspired to teach yoga more confidently, excited to share what you will have learned, and ready to see the benefits in your students, please join us.

Intermediate Anatomy Workshop

led by Nicole Mullins at Yoga One
10-hour course, eligible for Yoga Alliance continuing education credits

Saturday June 10th 12:30-6:30pm
Sunday June 11th 12:00-6:00pm

Pre-registeration required: $175 by June 1st / $225 by June 8th (last day to register. No refunds.)

 

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Hannah Rae Block.

1. Why do you practice yoga?

I found the practice of yoga when I first moved to San Diego in 2012 and it became an integral part of my recovery from my eating disorder. For me, the practice cultivated balance and bridged the gap between my body, mind, and spirit. My intention when I practice and teach is to let it flow through me, I want to be carried by the wave, letting go of control and feeling every moment of it.

2. What was the most intimidating aspect of your teaching when you first started?

The most intimidating aspect of my teaching when I first started was standing in front of a community and offering a part of myself through my teaching.

3. What gives you the most joy as a yoga instructor?

I find the most joy as a yoga teacher in the moments of genuine connection and alignment. There is a synchronicity, a space of understanding, a progression, to be a part of that, to be a witness to it, fills me immensely.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc… it would be: I like yoga =)

5. What’s your yoga inspiration?

To pinpoint one inspiration is hard. I am inspired in so many ways. At the core, my inspiration comes from the desire to share the healing and transformation that I have experienced through yoga with others. The practice is so expansive, there is never an end point, I will never arrive. That is inspiring.

6. What classes do you teach at Yoga One?

I teach a Level 1 and 2 Gentle Flow on Tuesday nights at 7:30pm.

You can find our full class schedule here. Om!

From apple picking in Australia to owning an award-winning family run yoga studio in downtown San Diego, Locale magazine interviewed Yoga One co-founders Amy and Michael Caldwell. Go here to read the full article or keep reading below:

Q: What sets Yoga One apart from the competition? 

MC/AC: We don’t think of other studios or yoga offerings as competition. The more people practicing yoga, the better. However, we do take pride in being a family run studio and treating our teachers and students as family. Award-winning Yoga One has been helping San Diego residents and visitors enjoy healthier and happier lives since 2002. We offer depth of knowledge, integrity and heart.

Q: How did you personally get started in practicing yoga?

MC/AC: Our yoga practice began in an organic apple orchard in Australia in 1997. We had both just quit our careers in the Hollywood music business and set out to explore different cultures and lifestyles. While backpacking around Australia, we picked apples to earn extra money and one night, sore from a 10 hour workday, we did a few poses from a book we were reading. We immediately felt better. Over the next three years of traveling around the world and visiting 15 countries, we got more and more committed to deepening our practice. By the time we arrived in India, we were practicing up to four hours a day with some of the country’s top yoga masters.

Q: What advice would you give to a beginner yogi?

MC/AC: Enjoy the journey. Yoga is like a tool kit that can help enhance your life. You can’t use all the tools effectively at once immediately so take your time to understand the basics and build from there. Find good teachers that you resonate with. And if you want to do the advanced version in any pose, simply lift the corners of your mouth.

Q: What’s an inspiring story that you’ve been able to witness as a yoga instructor?

MC/AC: We just received this email from a student who graduated from our Yoga One Teacher Training course at SDSU:

‘Wow, it’s been six months since I graduated. What prompted this email was an abundant feeling of gratitude. I successfully accomplished my first semester as a teacher at University of San Diego. It went so well, they resigned me for the same curriculum section in the spring and extended an offer to three additional group fitness classes! After a successful semester substituting at SDSU, I’ve also received an offer for my very own group fitness section over the winter break and the upcoming spring semester. I cannot thank you enough for the enriching experience I’ve had both as a student of your training and as a teacher in the community.

The by-product of the Yoga One Teacher Training has been tremendous. The insight to my own personal practice alone has gained so much depth…being a teacher, the smiles, gratitudes, blessings, the positivity I’ve witnessed are sooooo fulfilling, and it wouldn’t have been done without you.’

Q: How does it feel to be listed as one of the top yoga studio in downtown San Diego?

MC/AC: Humbling, but after all, we are named Yoga One!

an interview with Monique Minahan

Monique is a yoga teacher whose niche is teaching yoga tailored for grief. She’s the mama of a sweet and energetic toddler and last year compiled her many writings on grief and loss into a short book titled “The Unedited Heart.” This year she launched her more expansive project, The Grief Practice, with hopes of shifting the culture around grief globally.

Yoga One: When did you first start teaching yoga in a way that welcomed all the emotions of grief?

Monique: A year ago I approached a local hospice center with a desire to offer a weekly bereavement yoga class. I wanted to offer an approach that grief wasn’t something to fix, but as something to welcome. Grief is often held in the body and yoga guides us back into our physical form, where we can invite the grief to take up space. To surge. To recede. To flow. To be.

Editor’s Note: Go here if you are interested in taking a bereavement yoga class with Monique in Carlsbad, CA.

Yoga One: What does trauma-sensitive mean in your classes?

Monique: Trauma-sensitive means I teach the class in a trauma-informed way, taking into account how the body lodges traumatic experiences and how I, as a yoga teacher, can unknowingly trigger the body’s memory of traumatic experiences. For example, by the words I use or by initiating touch without permission. I teach the students anchoring techniques that they can “hold onto” when their emotions, feelings or memories become overwhelming.

I have tremendous respect for the power of grief whether it is of a traumatic nature or not. The first thing I say in every class is that it’s okay to cry. It’s amazing the relief people feel when they’re given permission to cry.

Yoga One: What are consent rocks and how do you use them in class?

Monique: They are simply rocks on which I’ve painted “yes” on one side and “no” on the other. I use the consent rocks to let the students tell me whether they want any physical adjustment or touch throughout the class. Touch can be intrusive or healing.  Touch can be unwelcome one day and welcome another.

Inviting the students to choose what parts of the practice support them on any given day is a really important part of this class. In final relaxation, for example, I give options to lie on their side or on their belly. Sometimes students who attend the class are only weeks out from tremendous loss and lying on their back feels too exposed.

Yoga One: Yoga means union. I imagine that union, or healing, after the initial separation and wound of grief is very powerful, especially to experience in community – what have you seen come out of these classes that surprised you?

Monique: I have witnessed some incredibly beautiful and unexpected moments in this class. One time, that I’ll never forget, happened in the first few months of teaching the class.

At the beginning of the class, after we’ve grounded and centered our bodies, I invite the students to bring their hands to their hearts and say the name or names of their loved ones, out loud, or to themselves. Often I see tears as they say the names, which one would expect. But one time there was a woman sitting in the front row. I saw her mouth the name and then she smiled the biggest, most beautiful smile. It broke my heart in a good way, seeing that face of grief that we don’t often see or show. That love that still lives on.

Yoga One: You’re working on a project called The Grief Practice, what is it? 

Monique: In its final form, The Grief Practice will be a large book that is part stories of loss and part mindfulness practices. There will be techniques offered that support the full experience of losing and learning to live with loss.

Right now, I’m collecting stories to include in the book. Not everyone tells their story through writing. Some people tell a story through drawing or photography. I want to share various approaches to story-telling to honor the authenticity of each person’s experience.

The thing about grief is that it’s not linear. That means our stories don’t always have a happy ending or proceed in a linear way. I hope this book will give the world a new perspective on grief, support, and our fellow humans who are grieving. I hope this helps encourage us all to step into this uncomfortable conversation with grief armed with courage and love.

To submit your story to The Grief Practice, go here. 

by Laura McCorry

When my military husband was deployed, I kept a list on a whiteboard of things I could do to boost my spirits when I was feeling down and lonely. Some were aimed at fostering good mental health, like connecting with other people, while some were simply indulgent treats I was giving myself pre-permission to have and enjoy.

I highly encourage everyone to make your own list and keep it handy! It doesn’t matter if you’re going through the toughest season of your life or if you feel on top of the world –

No matter who you are, no matter what’s going on, you are here and you are deserving of love, especially from yourself!

Here are some suggestions if I had to re-write the list today:

1. Call a friend
2. Buy a treat at a bakery
3. Go for a walk
4. Get a massage
5. Take a yoga class
6. Make a coffee date
7. Make a wine date
8. Write a letter
9. Make a pot of tea
10. Be a tourist in your own town
11. Go outside
12. Visit a state park
13. Video chat with family
14. Make art
15. Read a book
16. Go to a museum
17. Listen to music
18. Meditate
19. Start a gratitude journal

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura(AT)yogaonesandiego(DOT)com

How do yoga teachers feel about their practice? What inspires them to keep teaching and keep practicing yoga? Get to know your Yoga One teachers outside the studio and off the mat. This month’s interview is with Heather Fenwick.

 

1. Why do you practice yoga?

I practice yoga these days more for the mental and emotional benefits. I love combining the idea of sthira and sukha (effort and ease) while sitting in a traffic jam, or during a difficult conversation.

2. What was the most intimidating aspect of our teaching when you first started?

My first teacher training didn’t include any actual practice teaching, so putting together the words and phrases was a great challenge for me. It wasn’t until later that I was even able to observe a classroom properly so that I could give appropriate feedback! (I can’t blame my teacher trainers though, as that program was jam-packed with useful information!)

3. What gives you the most joy as a yoga instructor?

Teaching yoga is often the best part of my day! I spend a lot of time thinking about how we can make the world a better place, and while I would love to wave a magic wand so that every single person is driven primarily by empathy and compassion, I realize that teaching yoga takes a close second. When we feel good, when we can observe our strengths and our faults, when we can approach pleasure and suffering with equanimity, then we can spread joy, acceptance, and altruism out into the world around us.

4. If yoga were a food, car, smell, planet, song, artist, flavor, etc… it would be: Jim James’s voice of My Morning Jacket. I melt into bliss as my heart cracks open and spills forth.

5. What’s your yoga inspiration?

Every single moment is my yoga inspiration. We are here to perfect the art of living, but not necessarily to live “perfectly.” When I’m in line at the grocery store and catch myself planning out my next 8 steps in my list of things to do – I try to take a single conscious breath, look around me and notice what is true in the Here and Now.

For me, living my yoga is when I can hold my head high in times of disappointment or “failure,” and if I can take success with humility and acknowledge that we are all interconnected.

6. What classes do you teach at Yoga One?

I teach Wednesdays Level 1-2 Flow at noon, as well as offsite corporate classes.

You can find our full class schedule here. Om!

by Olivia Cecchettini

Women Who Run With the Wolves: Myths and Stories of the Wild Woman Archetype

by Clarissa Pinkola Estes

“Within every woman is a wild and natural creature, a powerful force, filled with good instincts, passionate creativity, and ageless knowing. Her name is Wild Woman, but she is an endangered species.” – Dr. Clarissa Pinkola Estes

Summary: Dr. Estes is a Jungian Psychoanalyst who believes that the true spirit of woman has been buried deep in the depths of her soul, to the point that she is somewhat unrecognizable even to herself. Women Who Run With the Wolves is a collection of stories aimed at uncovering the primal woman within.

According to Dr. Estes, there is a connection between women and wolves; she believes they share a psychic bond in their fierceness, grace, and devotion to their families and mate. This comparison defines the Wild Woman Archetype throughout the book. It shows the reader how fulfilling and glorious it is to be daring, to be nurturing, and to be a woman. 

I believe most women can relate to feeling as though their energy has been tamped down by the world… that we all have areas of our lives where we are playing it safe, staying small, and not shining as brightly as we could. What would happen if every woman felt empowered to trust herself? If we came together in community, allowed one another to be vulnerable, and shared stories with authenticity and love? What kind of world would emerge?

Why I Love It: This book is full of inspirational stories that may help you tap into your psyche and open your intuition. I was reminded of life before modern technology made everyone accessible but also less connected. I love that this book reignited my desire for authentic connection, both with my own primal nature and with all of womanhood.

I was still reading this book during International Women’s Day on March 8th, 2017 when so many women (and men) across the country protested for gender equality. I was struck by the sense of community, an awakening among those who have been quiet or scared in the past but who now share their voices. I believe the vulnerability and strength of women can change the world. The time is now – let’s rise together.

Recommended For: All my sisters out there, this book is for you! There is a primal wisdom held deep within us all just waiting to be birthed into our lives. These stories reveal characters who struggle to find this wisdom, before tapping into their innate potential and learning to live more freely from the heart.

I have always felt the call to support and connect with the women in my life. If you are hearing that same whisper or are just ready for change within yourself, I hope this spiritual book will fill you up to the brim like it did for me.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

 

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

Imagine the perfect Valentine’s evening: Candlelight. Chocolate. Live music. Yoga.

Wait, yoga?

Yes, yoga! Yoga not only strengthens your connection to your self, it can bring you closer together with someone you love. After all, yoga is known for its “heart-opening” poses. Come experience a unique partner workshop and a beloved annual tradition at Yoga One.

Valentine’s Partner Yoga Workshop

with Arati Lane

Friday, February 17, 2017 6:30pm

Get in touch with your partner or reconnect with a good friend through yoga! Come practice poses as a couple, share inner dynamics and celebrate Valentine’s Day! Through a guided practice you will learn to help each other go deeper into alignment and assist each other with hands on adjustments and props.

There will be chocolate and candlelight accompanied by live music.
Bring your loved one or a friend! Make a date to celebrate Love and Yoga!

Pre-registration $50 per couple / $55 day of event, Sign up on our workshops page.

by Hannah Faulkner

India is commonly known as the motherland of yoga, but what if I told you that yoga originally began in Egypt and then traveled to India hundreds of years later?

Paintings, engravings, and murals from ancient Egyptian tombs and temples show images of figures in positions that represent some commonly known yoga poses.

According to the book, Egyptian Yoga: Postures of the Gods and Goddesses by Dr. Muata Ashby and Dr. Karen Ashby….

We can find the god Geb (god of the Earth) in plough pose engraved on the ceiling of the Temple of Aset (Isis).

Framing him is the goddess, Nut (goddess of the sky), in a forward fold yoga pose.

Further, we can see Geb in a spinal twist and Ra in the squatting position like Virasana, Hero’s pose.

Dr. Ashby proclaims that yoga was practiced in Egypt earlier than anywhere else in our history, long before the evidence is detected in India (including the Indus Valley Civilization) or any other early civilization (Sumer, Greece, China, etc.). This point of view is supported by illustrative and documented scriptural evidence of physical exercises, meditations, and implementation of wisdom teachings in daily life.

It is commonly believed that the practice of the yoga in India began with the use of the Lotus Pose, which is traced to stone engravings in the Indus Valley culture (1500 BCE). However, the use of the lotus pose here could possibly only symbolize the iconography of meditation. This seated flower position represents a spiritual person who develops detachment and dispassion from the world since it sits in the muddy water but is not touched or affected by the mud. Yoga poses, as we know them in the western world, developed much later in India’s history.

Click here to read more about the fascinating connection between yoga and ancient Egypt on Hannah’s blog, Half Moon Yoga and Art.

The San Diego Museum of Man in accordance with Yoga One San Diego come together twice a month (2nd and 4th Saturdays) at 8:30am-9:30am to hold a special yoga class in the Rotunda.

Hannah Faulkner will be teaching class on February 11th, 2017.

Will you join us for this journey in Ancient Egypt?

Buy Your Ticket Here

and be sure to tell the Museum of Man that Yoga One sent you!

by Olivia Cecchettini

The Teacher Appears: 108 Prompts to Power Your Yoga Practice 

by Brian Leaf

Summary: We choose who to see, what to wear, what to eat, how to exercise… Every moment offers us the opportunity to choose our response, yet often many of us run on auto-pilot as though sleep-walking through the day.

Wake up! Come back to your breath, come back to your conscious self. Recognize that you have the freedom to choose. Exercise that gift.

The Teacher Appears includes inspiration from teachers like Sean Corne, Govindas, and Shiva Rae, but also uniquely challenges the reader with the inclusion of questions. These questions prompt mindful introspection; a simple, yet powerful, tool that contains the beginnings of meditation.

The more tools we have to “stay awake,” the more we can choose to live with intention. Yoga is one of those tools for me and this book provides 108 examples, suggestions, and inspiration to put intention into practice.

Why I Love It: Part journal, part book, The Teacher Appears is the kind of book you don’t read from cover to cover. You can pop it open at any page, even when you don’t have time to read an entire chapter. One small passage could shift my mindset into a more positive place, changing the course of my day.

As a yoga teacher, I loved reading about the experiences of other teachers. To teach yoga often means surrendering your ego, your likes and dislikes, to show up and speak from the heart to whoever is there. It is an act of service. The stories of other teachers on the same path encourage me and re-affirm my commitment to teaching.

Recommended For: Those with the goal of living intentionally. This book could add depth to your life, not just your yoga practice. And you don’t have to be a yogi to enjoy The Teacher Appears because its message is based in self-awareness, which is a skill that benefits all walks of life.

This book encourages readers to take daily activities and make them sacred. You can learn a new way to move in your body. To share your gifts. To feel the fear, but do the thing you want to do anyways. This book may help you tap into the authentic part of yourself and let you know you’re not alone. I hope you enjoy it!

It’s the start of the new year and the time when many people make life goals or resolutions for the year ahead. If your goal is to eat healthier and exercise more – you are far from alone! The top New Year’s resolutions each year focus on health.

If your goal is to practice more yoga – welcome to the club! Yoga provides a uniquely holistic approach to health, strengthening body, mind and spirit.

Our mission at Yoga One has always been to help as many people as possible enjoy healthier and happier lives. Our instructors meet you where you are in your practice and we offer several classes suitable for absolute beginners. (See our full schedule here.)

When it comes to health and wellness, we believe that there is no single prescription for every body. Therefore we also offer excellent private yoga instruction. For some people this is their primary practice and for others, they use private sessions to get more out of their group class experiences. Whatever your motivation, we would love to connect with you! Call 619-544-0587.

Whether you are an experienced practitioner or an absolute beginner, the only thing you may ultimately really want is that special one. Here is a carefully curated comparison of many of the top yoga mats. We hope it helps you to pick the perfect mat* to support your practice.

*There is a “winner” listed, but each mat has a description of its best qualities and reviews based on how it performs in the studio.

We hope you find “the one” yoga mat for you – but even more, we hope to see you soon and often at Yoga One!

by Laura McCorry

1. Ring a bell. Bells, gongs, and chimes have been used the world over for centuries as a call to attention. They precede religious gatherings, call out the time of day and still sometimes announce the start of school. The tone of a bell reminds you to pay attention, and to set aside this time for something different. Ring your own bell, find the space and quiet you need, then sit down with yourself.
2. Start with yourself. Want to experience more love, peace and health in the new year? Start this moment by modeling those behaviors with yourself. Do one activity today that will enhance your wellbeing. Choose one part of your body that you love and repeat that affirmation aloud in front a mirror. (We’re huge supporters of body positivity – here’s more! How Do You Feel Sexy and Yoga and Body Positivity.)
3. Cultivate Gratitude. Instead of asking for what you need and what you want from this new year, ask yourself what you have and what you can give. This means changing your perspective from one of scarcity to abundance. (Read more about that here.) Acknowledging the gifts and joys we already have creates gratitude and from gratitude flows generosity towards others.
4. Say yes more often. One of the first principles of Anusara Yoga is “open to grace,” it means expanding your awareness and establishing a connection to something bigger than yourself. Choose to participate in your community. Say yes to new experiences. Say yes to new friends. Say yes to new ways to love yourself.
5. Let tomorrow take care of itself. Life-changing habits are notoriously difficult to put into action long-term. Rather than thinking about the future and how many days or months you’d like to do something – start with today. Do one thing that will positively impact your life today. After all, the present moment is the only one we really have.
6. Bonus tip: spend some time engaging with a child – they are masters of the present moment!

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

Something for that special yogi in your life, who is perhaps yourself!

by Olivia Cecchettini

1. Favorite Yoga Pants: Right now, I love Amari Active. I was looking for great quality that was also local to southern California and I stumbled upon Amari. Just up the 5N in Solano Beach, Amari is a newer company that really cares about fit, comfort and supporting their community. They are constantly hosting events to give back and collaborate with other local artists. Best part is they are NOT see-through, not even the white pants, I swear!

2. Favorite Yoga Mat: The Manduka Pro or Pro Lite. I personally use the Pro, but it is a little heavier and thicker than the Pro Lite, hence the name. It’s a personal preference thing (people with sensitive knees usually like a thicker mat, while those that travel often prefer lighter.) When choosing to buy a mat, get the mat you know you will use the most. Let your practice meet you where you’re at today. The Manduka mats are a big investment, but they do have a lifetime guarantee.

3. How To Pay It Forward: RAKE, or #randomactsofkindnesseverywhere. My boy Ricky started doing random acts of kindness a few years ago when he was going through a hard time and his experience took on a life of its own and has become a TRUE MOVEMENT!!! One of the coolest and craziest things Ricky does every year is drive across the country (he’s from Cleveland) and performs a RAKE Tour: 50 cities in 30 days with only an ID, car and paypal credit card performing random acts of kindness everywhere. He only has two rules; he can’t ask for anything and he can’t say no. Every year it is such an amazing thing to support and watch through his social media posts! (He’s a comedian as well, so it gets funny!!) He will be in San Diego on March 12, 2017 – hit him up if you have an idea or want to be involved! His entire vision is based on service and trust, what is more yogic than that?!

4. Yoga One Gift Card: This is hands-down the best yoga studio in downtown San Diego!!!!!!!! They offer a range of classes every day of the week, from never-stepped-on-a-yoga-mat beginner level to an intense sweaty and pretzely advanced level. They also have a wonderfully relaxing massage room. This could be your one-stop shop for wellness!

5. Favorite Yogi Read: If you know me, then you know how hard it is to pick just one! The Wisdom of No Escape by Pema Chodron is great book to start the year with acceptance and grace. Pema’s strength and wisdom are qualities I greatly admire, but I also really love her ability to relate to everyday esponsibilities and challenges with realism.

6. Just For Fun Gift: Yummy Yogi Cookie Cutters and Cutting Board, these are just a silly, fun gift to play with asana poses and have fun. Too cute not to share on the list!!

7. Indulgent Self-Care: Buddhi Boxes are a fun way to create a ritual of self-care and pampering. This “yogi care package” is delivered to your doorstep filled with useful samples and full-size goodies that switch up every month. From candles, to bath salts, to jewelry, to healthy snacks, they have it all. These boxes can be the perfect gift for yoga teachers, as it’s so important for them to stay balanced and nourished so they can continue to be of service to their communities. It might also be the perfect gift to yourself in the new year!

8. Best Stocking Stuffer: Sittin Pretty Still Candles are my favorite! Not only are they Reiki-infused, but they also have a secret mantra message of inspiration you get to see as the candle burns. They are dye, sulfate, and phthalate free and hand made with lots of love locally in San Diego.

9. Favorite Green Gift: Evrbottle. “Recycle, Reuse, Respect the Earth”, that’s the message behind each unique gift that can be found in this Carlsbad shop. Owned by a fun-loving couple from Venezuela, Gabby Troconis and Rusty Perez, who share their life as well as their message.  “Give the bottle a second chance” is their motto and I think we can all take something away from that. Forgiveness. Second chances. Not judging a book by its cover. These are powerful messages to subtly put out in the world. Today more than ever, we “vote” with every dollar we spend, so why not support local businesses and help Mother Earth in the process – it’s a win-win.

10. Be PRESENT: this is the true gift!!! Take someone out to coffee or tea just to connect. Be present with them and not worry about what you’re going to say next, just trust and know that listening is enough. Most of us just want to be heard this holiday season, to know we aren’t alone, and to feel like we matter. Looking in someone’s eyes and really asking them how they are doing may be the greatest gift they receive.

My favorite San Diego coffee shop is The Nest Coffee and Tea located in Ocean Beach. Each month, manager Danielle Riggins creates a full moon cold brew, infused with moonlight, crystals, reiki and good vibes! Check it out every full moon of 2017. The best thing about The Nest is that every single item on the menu is hand-crafted with love and intention, you can taste it.

11. YOUR UNCONDITIONAL LOVE AND SUPPORT. Tell the people you love how you feel about them! Life is short, make sure you’re living it. Chances are you won’t remember what presents you received by this time next year, buy you will remember the people you choose to include in your life and shower with love.

Happy Holidays! Peace and Love!

Ciao, Olivia

*These recommendations were chosen by the author from her personal life experience and do not reflect any endorsements or paid advertisements. 

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

This holiday season, give the gifts of yoga and massage (for those you love or for yourself!)

click to purchase gift cards in any denomination 

Valid toward yoga classes, private lessons and massage. No expiration date. Support your local studio and share something you love!

Give yourself the gift of a greater understanding of yoga and a deeper practice. Register for the life enhancing experience that is the Yoga One Teacher Training. Our next training is an 8-week course that starts in January 2017.

by Laura McCorry

guest poem by Tiffany Brown

I realized sometime recently that I had lost this.
This ability to sit. Stand. Be. Still.
I am moving, texting, calling, playing.
Always.
I often put down the tech for the joy of real life activity but never for stillness.
Never to be bored.
Never to be unstimulated.
My free moments have been raided. Captured by the little blue f, the Clash of Clans, the internet.
My children will remember me in their childhood and it will often be the view of the top of my head as I look down at a lit screen.
I do not simply sit in the sun. Or on the porch. Or in the car.
I do not give myself time to ponder. To think.
I wonder now what we are losing when we lose this.
Because I am not alone. I am not unique.
We are all losing the art of stillness.
Of simply being.
And with this loss comes a new sense of stillness.
A new sense of connection.
And it is with our smart phone, our kindle, our tablet.
This is now our alone time.
Connected to millions.
I am not sure yet if it is better, or worse.
But I am very aware of it being different.

by Olivia Cecchettini

The Awakened Family 

by: Shefali Tsabary, Ph.D

Summary: I’ve seen yoga used as a tool for radical self-acceptance, helping people become more aware, present and in tune with their lives. Using many techniques familiar to yoga and meditation practitioners, The Awakened Family encourages readers to shift their perspective on parenting. In this way, everyday situations become opportunities for spiritual awakening.

The Awakened Family is Tsabary’s 2nd New York Times best seller. It invites readers (whether or not they are parents) on a journey of enlightenment. From a young age, our families and society tell us what is expected and what is acceptable. In response, sometimes we hide our true selves when that image doesn’t line up with society’s norm.

Why I Love It: I remembered my own feelings as a child of wanting to please my parents but also wanting to stay true to myself. The line between my own ambitions and dreams was easily blurred by the expectations and suggestions from mentors, family members, and friends. This book acknowledged that sometimes we parent our children the way we wish our parents would have acted in the past, reliving or recreating unfulfilled childhood dreams or needs.

Tsabary encourages the reader to co-create a parenting experience with their children, acknowledging the child as co-teacher with valuable input of their own. This opened my mind to a new way of thinking about parenting, which can lead to a new way of acting. This also reminded me of how similar some of Tsabary’s techniques are to a yoga practice. Yoga opens the body to new ways of feeling and moving, which leads to new ways of being within ourselves.

Recommend For: Individuals wishing to understand and connect more with the children in their lives. The Awakened Family is an excellent read for people trying to understand their family, whether that’s the family of their childhood or the family currently living under their roof.

I believe true life transformation comes through education, empowerment and example. As we transform our old habits of thinking about families, we open ourselves to seeing each individual in our lives for who they are in that moment. Allowing people the freedom to just be themselves in the world, without any expectations, may be the most radical form of love I know. May we experience this love ourselves and may we share it with others.

Ciao,
Olivia

Yogi Reads for Children!

Enjoy sharing these titles with your little ones and please comment below to add to our list!

• I Am Yoga, by Susan Verde and Peter Reynolds. A fun loving, very easy read about the practices of yoga. A perfect book for even the youngest of babies.
• Handful of Quiet: Happiness in Four Pebbles, by Thich Nhat Hanh. This book teaches a playful and fun pebble activity that parents and educators alike can use to introduce children to meditation. Recommended for children ages 1-5.
• The Dot, by Peter Reynolds. A powerful story about creativity and surrender. Great for children ages 1-6.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

guest post by Hannah Faulkner

this article originally published on Half Moon Yoga and Art Blog

Fangs, scales, or tentacles?

Have you fashioned a monster?

From snake-like, dragon-like, bird-like, or octopus-like, humankind has been creating monsters across cultures and time. Ironically, a fear of certain creatures and the unknown is shared on all continents. On the other hand, one of the important characteristics of historical heroes across cultures is being fearless in the face of big and often lethal enemies. This story and message has been told time after time throughout the human experience.

So, why do we still all use our imaginations to provoke fear?

When we imagine or see strange creatures, we often associate them with something that is large, ugly, and frightening. This triggers an unpleasant emotion, anxiety, caused by the belief that someone or something is dangerous and likely to cause pain to ourselves or someone dear to us.

Accelerate breathing rate, sweating, and alertness are physiological changes in the body that show fear is activated. This reaction is an inborn response for coping with danger. This primitive mechanism can help people to survive by either running away or fighting the threat.

In the exhibit, Footsteps Through Time: Four Million Years of Human Evolution, we can identify tools, artifacts, body parts, habitats, ideas, and other touchable replicas of early humans, primates, and futuristic cyborgs (part human, part machine). Stepping through this display, we piece together some of their story. From the tool shed, we see an assortment of tools they used to fight their threats. These battles can result in either dinner, a peaceful night’s sleep, or both. Because early humans that were quick to fear dangerous situations were more likely to survive and reproduce, caution is theorized to be a genetic effect.

From an evolutionary perspective, according to Human Brain Evolution and the Neuroevolutionary Time-Depth Principle by Bracha in 2006, different fears may be different adaptations that have been useful in our evolutionary past, developing during different time periods. For example, a fear of heights, may be common to all mammals and developed during the dinosaur or reptile era. Other fears, such as fear of snakes, may be common to all monkeys and apes developed during the mammals and birds era. Additional fears, such as fear of mice and insects, may be unique to humans and developed during the early human paleolithic and neolithic time periods (when mice and insects become important carriers of infectious diseases and harmful for crops and stored foods).

As a result, humankind shares a fear of the unknown. 

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Fear may be politically and culturally manipulated to persuade the citizenry of ideas which would otherwise be widely rejected. For example, sometimes customs and beliefs bring more separation amongst the human race. Only a century ago, “anthropologists at the Museum of Man and the Smithsonian Institution worked together to collect plaster life casts of different racial types. These casts were displayed in San Diego at the 1915 Panama-California Exposition as part of an exhibition about the “progress of man” that presented European Americans as racially superior. (Museum of Man website)”

Previous scholars tried to conclude judgements of species and intelligence levels between people with different colors of skin. However, science has now discovered that over of thousands of years, our DNA has adjusted our skin color to relate to the amount of sun/vitamin D that our bodies should receive at a time. People whose ancestors come from the North need less sun each day, so they could stay warm in shelters, while people from more equatorial regions would stay outside all day and therefore not be oversaturated with vitamin D. The skin pigments adjusted accordingly.

In the exhibit, Race: Are We So Different?, artists like Kate Clark strive to connect the dots between the museum’s archive of face molds to the reality of living and breathing people today. She created a series of face molds from museum visitors to break down the stereotypes from these older social constructs. Today, so many different races have blended and moved around that the results are remarkably more united.

Did you know that we share a connection with all living beings?

According to DNA, we are 50% related to bananas,
98.4 % with chimpanzees, and
99.9% similar to the person next to you
as well as all people in this world now.

It has been theorized that the formation of communities happened because people lived in fear. The result of this fear forced people to unite to fight dangers together rather than fight alone.

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Archaeological discoveries of masks, bowls, and figurines highlight the creativity and beliefs of the ancient Maya. Two plates show figures seated in sukhasana pose. For millennia, people all over the world have been sitting on the ground in cross-legged positions.

Despite its name, sukhasana meaning “easy sitting pose” it doesn’t always feel easy for a lot of people, especially in today’s culture with the convenience of chairs. Using our core strength, we make many small adjustments to distribute our weight evenly over our sitting bones, balance our shoulders directly over our hips, and align our head directly with our spine.

A well-aligned Sukhasana produces the conditions for a relaxed, yet alert, state in both the body and mind. Therefore, sukhasana has the power to draw us deep inside, leading us toward a meditative state and revealing the immense joy present within our hearts.

The word sukha can also mean “happy” or “joyful.”
This name is a reminder of the innate joy that is within all of us.  

Is it surprising then that the opposite of fear is calm, assurance, love, courage, heroism, confidence, faith, happiness, and joy?

We have the power to overcome frightful social constructs through connection with our mind and body, we can breathe through fear! In yoga practice we call these breathing techniques pranayama.

Yogic philosophy is a guide and reference point along the journey made by those who have walked it before us. Thousands of years ago, Patanjali created the 8 Limbed Path as a guide towards true yoga and peace. He suggested the practice of asanas (postures) and pranayama as preparation for Samadhi, the very last limb, which means “to bring together, to merge.” Samadhi refers to union. There is an ending to the separation that is created by the “I” and “mine” of our illusory perceptions of reality. During samadhi, we realize what it is to be an identity without differences, and how a liberated soul can enjoy pure awareness of this pure identity.

In the state of samadhi the body and senses are at rest yet the mind and reason are alert, as if awake. There is only the experience of consciousness and unutterable joy. Samadhi, is the ultimate goal of our spiritual journey on earth. Perhaps enlightenment is not your conscious goal right now, but samadhi is the highest state of consciousness that a human can reach in life.

There is no longer any individuality of our experiences: gender, personal history, family and cultural values, education, etc. In samadhi, that filter is removed to make room for being intensely present without a point of view. In samadhi you perceive all points of view of reality at once, without focusing on any particular one. This concept of samadhi brings with it the possibility of a deep hope about our growth as human beings.

Samadhi can be experienced through our purple Crown Chakra, the energy source, resting on the top of our head. This crown represents the invisible dwelling of God consciousness, our divine nature, this connection to our God Self, from which we came and also are destined to return.

We may have glimpses of this state, but it’s very rare to live entirely in this state. Some people have this experience during prayer or meditation, others during physically bonding, and still others while alone in the woods. Samadhi is awareness of the oneness of the Universe blended with connectedness, forgiveness, joy and love. We need the journey of yoga to help us discover what was present inside us all along.

Be still.
Can you find this connection and oneness within yourself and all living beings?

Join us for Yoga under the Rotunda at the Museum of Man as we explore the story of humanity and reach towards samadhi.

Saturday, November 12th, 8:30-9:30am

Sign Up Here

Hannah Faulkner
Guest Writer

Hannah Faulkner draws inspiration from her surroundings and seeks to find relationships between the ordinary and extraordinary daily life through her writing. With 4 years of experience as a flight attendant, and many more travels preceding, Hannah’s curiosity and adventurous spirit have soaked in elements from worldwide cultures while growing in her spirituality. As a yoga and visual arts teacher, she combines her passions to create beauty in a variety of ways through her inspiring stories, bridging connections with deeper yoga philosophy and wellness concepts at HalfMoonYogaandArt.com.

Yoga One is more than just a yoga studio – it’s a family, built from years of dreaming, hard work, and daily presence from co-founders Amy and Michael Caldwell. If you’re looking for a top-notch yoga studio to improve your physical and mental well-being, Yoga One is the place to go. You’ll also find a community of welcoming individuals who are passionate about creating peace within themselves and without.

Yoga One’s Mission is to share the joys and benefits of yoga with as many people as possible, helping individuals enjoy healthier and happier lives. Some of the ways we’re enhancing well-being in the community is by offering yoga classes at San Diego’s Museum of Man and through our ongoing Yoga One Teacher Training courses.

Recent YOTT graduate Michele Hines writes: After Yoga One Teacher Training, my experiences of “oneness” or “becoming one” have become less something I seek, and more something I allow. It is a moment to moment opportunity to be mindful and kind, for life to feel pleasant. #enlightenmentNow

“All know that the drop merges into the ocean, but few know that the ocean merges into the drop.”  –  Kabir

Come practice with Yoga One at the San Diego Museum of Man

Yoga One in the Rotunda:

Join us for our next Yoga One Teacher Training Course

 

by Hannah Faulkner

This article was originally published on Half Moon Yoga and Art Blog.

As I was walking out of Yoga One studio on a lovely July day in San Diego, a posted flyer caught my eye. “Summer Challenge- Complete 20 classes in 30 days- Ends August 30th.”

The following are the lessons that I learned in August from Yoga One’s amazing instructors:

Never Stop Learning
-Amy Caldwell

Amy Caldwell, co-owner of Yoga One and twice featured on the cover of Yoga Journal, is a beacon of light.  She emanates joy from every angle as she is never seen without a smile.  After over 20 years of yoga practice, she is able to bend her body in ways that I didn’t know was possible.  As a teacher, she emphasizes “playing” around with difficult poses.  She offers options with blocks and straps to begin to open up each body to the possibility of getting the pose someday, but mostly it’s all about the journey.

“They might not be your favorite poses, but they are good for you!” – Michael Caldwell

Husband to Amy and also the co-owner of Yoga One, Michael offers an everyday approach to yoga.  Through jokes and references to popular culture, he leads the class through alignment-based intense stretches that he likes to call “Brussel Sprouts.”  These essential postures might not always “taste” the best while we are doing them, but they offer the ease that we need in our everyday life and more challenging yoga poses.  Through deep breathing, we stretch our wrists, feet arches, and shoulders as well as building core and arm strength. My favorite postures in his class were the subtle airport stretches for our shoulders, using the wall, as he imitated waiting around in an airport and joked about the individuals who make a scene doing Downward Facing Dog in the center of the waiting area.  I laughed because I love doing subtle yoga in the airport.

Amy Freeman has been teaching yoga for almost 15 years. Amy’s goal is to help her students find and maintain a peaceful mind and body through effort and ease and she leads as a beautiful example. She starts each class with a slow meditation and develops in to a powerful alignment flow. One of the most unique prompts that Amy gives during Savasana (final resting pose), is reminding us to relax each part of our body individually. “Feet, knees, legs…relax. Hips, back, shoulders…relax. Ears, nose, tongue…relax. Eyelids, eyebrows, space between your eyebrows…relax. Forehead, scalp, chin…relax. Everything relax.”

I’ve been going to Sarah’s class for years. There’s a familiarity and sense of home in the setting that she offers. Her playlist is always the same, but sets just the right mood for connecting your mind and body through sounds. Every week she sets a different inner focus on non-reaction, compassion, or contentment. She has guided me through detailed alignment adjustments as well as encouraging me to pause at the end of every exhale, or squeeze my glutes. During every class at some point she will remind us to soften our tongue and not hold tension in our face, but instead to breathe deeply through any slight discomfort.

Kairou is an enthusiastic and energetic instructor.  I attended her class after hearing students say that they got their butt kicked in her class.  They were not kidding.  Her classes are filled with intense arm strengthening repetitions and core poses.  She creates an interesting flow with side plank and tiger variations that will build your sweat quickly.  One day she started class with explaining how sometimes we struggle through a yoga class because we forget to eat or drink enough water.  She said that she came to this realization this morning when she was light-headed after practicing this sequence.  Then, about halfway through teaching the class she corrected herself and admitted, “or maybe this sequence is just really that hard!” However, because of these intense sequences, I have been able to use my new core strength lift into tripod from the center of a room.  Also, as a Licensed Massage Therapist, she surprised me with a totally relaxing Savasana massage!

Dina has a strong voice of a leader that reminds you to breathe. In her class, I feel that we hold poses a bit longer than in some of the other classes that I attend. However, she challenges me to find the ease in this stillness, after I’ve found my expression of the pose with some tension. This inner concentration is the key part of yoga called Dharana that leads to peace and oneness.

Inspired by an extensive background in the movement arts (Acro-Yoga, Tai Chi, Contact Improv Dance, African Dance, and Rhythmic Gymnastics), Mara creates new poses as we constantly flow with our breath. I feel like a dancer in her class as she radiates the beauty of being one with your body. In Legs-Up-The-Wall Pose with the variation in wide leg stretch, she instructed us to reach up and feel that our knees are facing the same direction and protruding for the same amount. Mara highlights the importance of being balanced and equally stretched on both sides.

I admire Zaquia for her intricate choice of words throughout her class. She has a detailed understanding of human anatomy and she strongly underlines the concept of the greater your effort, the greater your reward. She teaches a power flow, connecting breath with movement, in the early morning that quickly awakens my heart and concentration. From her I’ve learned Fallen Tree and seen that it is possible to rise from Low Squat, Malasana, to Bird of Paradise, Svarga Dvijasana, using a strong balanced core. She has inspired me to take the extra chaturanga.

I only went to one of Terri’s classes during this month, but I enjoyed her emphasis on stretching with the blocks and straps. Instead of giving us the option to use block or not, she gave solid instructions to use the block even if you think you don’t need it. The flow was slow and she accentuated the importance of closing your eyes and focusing on your steady breath in each pose. She used a variety of interesting transitions to slide from one pose to another. I ended up feeling lengthened and spacious throughout my day.

Scheduling the right substitute is more than just finding an available teacher to step in and lead class. It’s determining if the substitute is a good fit for that particular class and for the studio as a whole. We at Yoga One take our students’ trust very seriously and so we have developed a system to optimize our class schedule, and keep things flowing (as smoothly as possible) even in the absence of a beloved teacher.

Here is an excerpt from Mindful Studio Magazine’s interview with Yoga One co-founder Michael Caldwell entitled Tips for Managing Subs. You can read the whole interview here.

MSM: How do you manage your teaching subbing schedule? 

MC: Subs come to us via word of mouth, referrals from other teachers, students and the internet — often new teachers to the area. We also get a lot of teachers from our own Yoga One Teacher Training course. In all cases, we like to see potential teachers first as students. Therefore, we ask them to attend a class with Yoga One’s head teacher, Amy Caldwell. If after class both teachers feel that Yoga One is a good fit, we invite the prospective teacher to attend a teachers’ round-robin class. In the round-robin, we create a circle with everyone (so there are no hierarchies, edges or outsiders and we can all see one another). Then each teacher has about 15 minutes to lead the other prospective teachers in a sample “mini-class.”

In this way, we get to see the teacher’s individual styles, the juxtapositions of personalities, philosophies, energies and sequences, plus a teacher’s ability to adapt to what came before and the overall environment. Again, if both parties feel that Yoga One is still a good fit, we provide each other with feedback and then determine which classes would be right for the teacher to sub. Of course, for example, we don’t want an individual only interested in teaching power yoga to sub a restorative class. So we have created a chart listing the classes we offer and those teachers who are suited to particular classes get added as appropriate. When looking for a sub we can look at the chart.

MSM: What qualities do you look for in a sub?

MC: To us a great personality, energy and eagerness to share the joys and benefits of yoga with others are the most important qualities. Next we look for teachers who are knowledgeable, experienced and able to modify their teaching to the students who show up for class. That means a good grasp of optimal alignment principles and a confidence and level of ability and mental flexibility to mix up their sequence on a moment’s notice. And it should go without saying that a sub needs to be reliable, professional and on time. Please teach the class based on the class description, and to those who are in class.

MSM: What tips can you provide for managing subs?

MC: Fortunately, and unfortunately, first impressions are often correct. If someone shows up late to class or to the round-robin, they are likely to show up late when subbing. If they are slow in responding to correspondence and communication during the “interview” process, they are not likely to be any faster or more professional once hired to sub.

Getting the right sub for the right class is a little bit of an art form. It’s good to know both the teacher and the students whom she or he will be leading. It’s a great idea to get feedback from the students and the teacher after class — and not just the first class. It’s helpful to be as clear with exceptions and responsibilities up front. How can you hold people accountable if they don’t know what they are supposed to do? Hire good people and you’ll likely get good results.

 

by Monique Minahan

The birds are chirping even though it’s still dark. This kind of silence – the kind that isn’t devoid of noise but rather full of presence – is the backdrop for my practice today.

Physically located at the level of the throat, vishuddi chakra represents a gateway between body and mind, through which the energy of this chakra can be suppressed or expressed. As an energetic center for communication, creativity, and expression, this chakra is not just about speaking. It’s also about feeling heard.

Instead of beginning with the beeja mantra ham, I explore the concept of toning, where body and breath invite a sound vibration to form, whatever that sound may be. The tones I create symbolize speaking my truth, as opposed to regurgitating truths I’ve been taught by others.

I begin on my exhale breath with a guttural groan. As I refrain from judging or perfecting it, I watch it transition through numerous auditory forms, eventually settling on a cathedral-like ahhhhh.

From the seat of an observer I acknowledge the things I have heard in my lifetime: from my inner dialogue, my conversations with others and what I’ve been taught to be true by people in authority.

And I sense the times I’ve refrained from speaking my truth over the years, whether out of fear of being punished, disapproved of or not understood.

With the intention of freeing my voice both physically and energetically, I begin ujjayi pranayam. I place a finger at the front of my throat, the glottis, and visualize the breath entering there, at the front-body location of vishuddi chakra, known as the chakra kshetram. I place another finger on my cervical spine at the back of my neck, visualizing the breath exiting through the spine, the back-body location of vishuddi chakra. Then I reverse the cycle so it begins at the back of the neck and travels forward. This practice focuses my awareness, breath and entire being on the physical and energetic center of vishuddi.

Vishuddi is often translated as “purification,” but I think of it more as refinement. As a pause between body and mind where I begin to distinguish the chatter of my unconscious mind from a higher level of knowledge. An energetic space where I can observe the way things have been and choose to create a new song for my life.

I sit a little longer listening to the sound of my breath. Before opening my eyes I speak out loud my vision of how my voice contributes to the chorus of life. I hear that truth with my ears and I seal it by bowing my head to my heart.

Part 6 of a 7 part series. You can find part 5 here: Anahata, The Heart.

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com

We love this piece from Rainbow Yoga on What Makes a Great Yoga Teacher!

Rainbow Yoga regularly leads weekend-long kids yoga teacher training courses at Yoga One (and around the world!) They will be back at Yoga One, August 4th – 6th, 2017 leading their 3 Day Kids Yoga Teacher Training. Join us for this great adventure in learning!

This article originally published on RainbowYogaTraining.com

by Gopala Amir Yaffa

What makes a great teacher? Well, that’s like asking what makes a great day!

There are so many ways to make things rock as an awesome yoga teacher, but here are some quick pointers you can try.

Be Awesome

First, what makes an awesome teacher is simply being an awesome person. But in addition to being awesome, you need to let it shine so that the world can know how amazing you are! So whatever your coolness is, let it shine!

Who are you? What do you want to be?

The best way to learn is to teach; and teaching is sure to help you become a better you. When you teach, you need to be your ideal self; an expression of love, knowledge and kindness.

This is not to say that you should be fake. Just give it the best of you every time.

Be Real

At the same time, you have to be authentic to where you come from, who you are now and your challenges and struggles at the moment. We teach best from our own genuine failures and experiences.

If your life has been and is always perfect, you will have nothing to teach. It is often the most broken people that make the best teachers. They have overcome enough challenges to understand and relate compassionately to other people, they have real experiences and wisdom from the inside to share.

You don’t get the lotus without the mud and the more mud, the better the flower. Teach from the inside, from those life experiences that have transformed you.

• Don’t be afraid to show your own limitations, it will help your students feel more comfortable with theirs.

• Don’t pretend that you know something you don’t or you will miss an opportunity to learn something new.

If you are not Indian, don’t try to be one by wearing Indian clothes and speaking Sanskrit. If you are not all Om Shanti and relaxed, don’t act as if you are… people will know if you are faking it, and really not all of us need Om Shanti yoga – some of us need to be shaken to awaken.

“Be the best version of yourself rather than the second best version of someone else.”

Trust that you have meaningful gifts to give to the world that someone will need. Nothing is good for everyone, and everything is good for someone.

Offer your authentic gifts from your heart, they are sure to be a great service to someone.

Be New

There are a million yoga teachers out there, so don’t be like everyone else. Make it your own. Make it new!

What are your passions? What are you really good at? What have you been working on already for your whole life that has made you who you are today?

You don’t need to forget about all of those when you shift into teaching yoga. Life is an evolution rather than a revolution, and everything you will build from here on has, in one way or another, a foundation on what you have achieved and experienced in your past.

Combining your passions is a great way to come up with something new.  The possibilities are endless and this is how people came up with ideas like:

Kids Yoga, Partner Yoga, Senior Yoga, Aqua Yoga (yoga in the water), yoga and weight lifting, Doga (yoga with your dog), yoga on exercise balls, Yoga Fight Club (yoga and martial arts), Yoga Canvas and Cabernet (yoga, painting and wine drinking), Yoga for Surfers, Yoga for Golfers, Equestrian Yoga (yoga on a horseback), Naked Yoga, Acro Yoga, Aerial Yoga (yoga suspended from the ceiling by straps)… and there are many many more!

Yoga is not set in stone; it has been evolving since ever. Even the most “traditional” yoga teacher trainings have very little in it that was called yoga a hundred years ago.

Don’t be like everyone else! Have some style! Dare and live a little! Experiment!

Be Now

Start teaching right away! Don’t wait until you know everything before you start teaching, because no one knows everything.

Don’t wait until you are perfect before you start to teach, because no one is perfect. You learn as you go. You evolve with your students.

Waiting will just make you stagnant and dull your energy. Get out there and share yourself with the world now!

Be The Change

Whatever your new yoga is going to be, what is your job description as a yoga teacher?

In my opinion it is making people happy! You are AMAZING – we all are in our own special way! And you are going to change the world, one person at a time… and not by talking, but simply by being the awesome you that you have now freed.

Are you ready?

The real question is, is the world ready for you? Well… it better be, because you are going out there today to rock it!

by Laura McCorry

You know that whole-body blissed-out feeling you have sometimes at the end of a really good yoga class?

You feel completely relaxed, like you just woke up from a deep and restful sleep. Your eyes are only half-open. And your hair might be a little messed up but you don’t even care, you’re just *that* relaxed.

You bring your hands together at heart center and repeat “namaste” along with a chorus of other yogis. The room reverberates for a moment, waves of peace and calm floating through the air.

What if you could capture that feeling at home? First thing in the morning perhaps. Or right before bed. A simple yoga routine can prepare you physically and help settle your thoughts into the present moment.

You don’t need a teacher. You don’t need any props. You just need a baseline knowledge of a few, simple poses (or access to youtube) and about 10-15 minutes. Although, let’s be honest, 30-45 minutes with this sequence would feel heavenly. Enjoy!

Go to Yoga Digest for a sequence of 6 yoga poses you can do IN BED to ease strain in the body and prepare for a restful night’s sleep. 

What poses are part of your everyday home practice? Do you have your own pre-bedtime wind-down routine? Let us know in the comments and happy dreams to all.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

by Olivia Cecchettini

I turn on the news and all I hear is violence and it stuns my heart
because I have cultivated a life of peace.

It’s astounding to me that we are still killing each other
over race, sexuality, religion, and so on…

The human race has advanced so far
in technology, in space exploration, in medicine,
but what have we learned about our treatment of other humans?

What have we learned about connecting to one’s own spirit?
What is it worth, your spiritual survival?

We are so far removed from our neighbors
from our rainforest
from our compassion
from our hearts
that we are numb to the world around us
and we have lost touch with the world within us.

Every day I see people who suffer physical and emotional pain,
these two are intertwined with little separation.

The body speaks. Listen.

This is yoga – more than physical postures –
yoga connects the physical, mental, emotional selves
into one spiritual Self.

We look outside ourselves,
never thinking that everything lies within.

But the world is changing day by day,
I believe there is a wave of passionate, intelligent people creating change,

The kind of change that starts within –
within our reactions,
within our suffering,
within our humanity,
within our hope for the next generation.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

by Olivia Cecchettini

Man’s Search for Meaning

by: Viktor Frankl

Summary: “Man’s Search for Meaning” may not seem like a “yogi read” at first glance, but its message about the universal search for meaning in suffering gets at the heart of why many people practice yoga. After reading it, I’m not surprised the Library of Congress listed it as one of the ten most influential books in America.

From 1942-1945, Viktor Frankl lived in four different Nazi concentration camps, including Auschwitz. His entire family – parents, brother, wife – were separated from him upon arrival and ultimately perished in the camps. Frankl writes vividly about his struggle for physical and spiritual survival, “…you can take away everything from a man, but you cannot take away the freedom to choose one’s own attitude.” 

Frankl developed Logo-therapy, a concept that our primary drive in life is the discovery and pursuit of what we personally find meaningful. Logo-therapy states that when one finds meaning in their experience, they can endure any circumstances.

Why I Love It: I love books that make me question why we do things, not just how. I studied Psychology at SDSU and Spiritual Psychology at USM, so this book had been on my list for a long time. I was very emotional reading Frankl’s account of the Holocaust – the stories of people living in the camps, how everyone reacted differently, how they coped, who survived, and who didn’t. It can be hard to process this as someone’s reality.

I understand the desire to only put your time and energy into those things that nourish and support you – I do this myself! But it’s important to be aware of violence and suffering in the world. It’s healthy to feel uncomfortable and empathetic. The experience of shared suffering, of empathy, drives us to take better care of one another, not just our immediate family but our universal family. I love this book because it reminded me to think and feel on this global level.

Recommended For: Individuals interested in finding fuller meaning in life, but especially those who are suffering. Frankl states that suffering is part of the human experience, it is unavoidable. The amount of suffering doesn’t matter; a trivial experience for one person could be crushing for another. We cannot avoid suffering, but we CAN choose our response, we can choose to find meaning in it and to move forward with renewed purpose. When we have purpose, we do more than just exist, we are present, feeling, connected and vibrantly alive.

Ciao,
Olivia

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

 

Thanks to Virago Blog for the awesome praise and feature. You can read their full feature here. 

Have you ever experienced yoga without music? Listening to music has become common place in the modern western practice of yoga, but Yoga One has gone against the norm. This yoga studio allows silence during practice because they feel it lets each student’s mind wander and encourages reflection and self-realization.* You are so lost in your own head that you don’t even realize there’s no music playing.

Yoga One is a family owned yoga studio that prides itself on diversity, innovation and the phenomenal hugs they give each yogi at the end of class as they leave the quiet sunbathed space and venture back onto the bustling streets below.

If you are looking for the most relaxing Shivasana of your life, this is your yoga studio.

*Editor’s Note: Not all classes are without music. We also like practicing yoga with music. 🙂

Yoga One and DTO Music recently collaborated to host Yoga on the USS Midway, where an amazing 800+ yogis gathered to practice together on the flight deck! 

Co-Founder and Lead Instructor Amy Caldwell discussed yoga and music with DTO, you can read the full interview on their site. 

Here are some of our favorite highlights:

Yoga, as we offer it at Yoga One, is non-competitive. One of the beautiful things about yoga practiced in this way is that it always meets you where you are and supports you at your level. 

Although in our modern Western culture yoga has become so much about appearances, the depth of the practice lies within.

In the Yoga Sutras, Kriya yoga breaks down into three key elements: Tapas (to heat, burning enthusiasm or conscious effort), Svadyaya (self-study or reflection) and Ishvara Pranidhana (allowing or letting go, connecting to the Big energy within and around us).

If we remove the elements of self-reflection and letting go, in my opinion, it really isn’t yoga. Yoga is not only what we do, but how we do it.

How does music benefit your guidance in a yoga class?

Michael and both share a great love of music. In fact, we met at a CD release party for the Jazz musician and film composer Stanley Clarke. I was working for Budd Carr a music supervisor who does all of the music for Oliver Stone. I helped on Twister, Natural Born Killers, Heat, Nixon, etc. Michael was working for BMI which is a performance rights society. We both got to experience first-hand how integral music is to film. A soundtrack really adds emotion and energy. Try watching some of your favorite movies without the sound sometimes.

While yoga is fantastic without music, adding music certainly can help set the mood, the pacing and an overall vibe. Music often adds to any activity and yoga is no exception. We enjoy music with our yoga so much we created the Yoga One CD which was released by Quango Music Group.

Here is a link where you can purchase a copy of the Yoga One CD for your own home practice!

by Laura McCorry

Why go on a regular vacation when you could go on a yoga retreat in paradise? Here’s my idea of the perfect yoga retreat:

• Tropical Location is an absolute must. Trying to pack enough layers for variable weather without overpacking is annoying. I want to be able to step outside my villa directly onto a beach and feel 100% comfortable in just my skin – clothing for decoration only. Okay, maybe a pair of yoga pants for evening when I want to get “dressed up.” 🙂

• Which leads us to: Accommodations. I don’t need a king sized bed with ironed sheets – this is a retreat, after all (but if it comes with the package, I won’t complain.) I can “rough it,” in the romantic, island-casual sense of the term. A fluffy pillow top, fresh towel and jaw-droopingly gorgeous view will suffice, please and thank you!

• Healthy, Delicious Food and Beverages must be available at multiple times during the day. If I’m doing more yoga than usual, you better believe I need those green smoothies that taste like fruit at 10am. Bonus points if they are delivered by an adorable, rescued sea tortoise who cannot return to the wild but has found a new home and employment as resident mascot and keeper of midnight kombucha-inspired secret telling. Maybe his name is Sandy. Maybe I’ve put too much thought into this. #Sandyisreal

• Yoga. Wait, did I just put yoga last on this list? But seriously, the yoga matters. It’s what makes the difference between just another vacation and an honest-to-goodness life-changing, revelatory retreat full of camaraderie and memories you will treasure for a lifetime. The yoga needs to be daily (so I don’t skip out.) It needs to be accessible, no matter my ability. Most of all, the yoga needs to be real, I want to get to know the instructor and the other students and enjoy those moments of human connection through breath and movement. It doesn’t get any better than that.

You don’t have to dream about a life-changing yoga retreat, Yoga One has teamed up with Kairos Fitness to offer just such an experience*! 

Costa Rica Retreat to Las Catalinas 
with Yoga One Co-Founder and Head Instructor Amy Caldwell
April 29 – May 4, 2017

For more information and to register go here.

The inspiration for this post came from Eventbrite, an online resource to promote, manage and track online RSVP’s for successful events.

*Sandy is a fictional character. We hope any tortoises you see on retreat are enjoying happy, prosperous lives in the wild.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

by Monique Minahan

I place my left hand on my heart and on top of that layer my right.

I don’t move until I feel that familiar thump-thump beating under my hands, as subtle or as strong as it may be. I don’t move until I connect with the aliveness within me.

Anahata, the heart chakra, reminds me of my need for love and my true capacity to love. It asks me to stretch my heart open not just for my friends or family but for every human being on this planet – a major paradigm shift from the more prominent fear-thy-neighbor mentality that threatens to tear our world apart.

This is why I must connect with myself first. I cannot find compassion for anyone else until I find compassion for myself. I cannot welcome another’s pain until I have welcomed my own.

Onto the physical connection of hands to heart, I layer sound. A soft reverberation of anahata’s seed sound yam starts at the middle point of my sternum, this chakra’s kshetram, or front-body location. It travels through my body, piercing the spine, emerging on my back at the actual chakra point, a deep blue flowering like a tattoo over my upper back.

I repeat that cycle until it feels complete, letting the sound shape-shift, becoming a groan or a song or a wail until it naturally tapers into the quietest, softest syllable, matching the beat of my heart.

Alone with my heart I ask her what she has to say. Then I step back to allow her to answer:

Love bigger, she says. You know you can.

She is right but I stay silent. I listen as she questions why I don’t. I give her all my reasons and tell her that the world makes it hard to love sometimes. She reminds me that when I block love from exiting, I also block love from entering. Like breathing out and breathing in.

I begin bhramari pranayama, the humming bee breath. The gentle buzzing sound allows me to listen to my heart without my head thinking of a reply, a response, a defense.

This practice draws me out into the deep waters of vulnerability, the only state of being where I can receive and offer love fully.

As my humming drifts into silence I become aware of akasha, the heart space, and how it shrinks and expands proportionate to my level of fear or love.

I choose love. Not the small love I only offer to those who love me back. The Big Love that does not require reciprocity. The love that is enlarged by our differences instead of threatened by them. The love which the world needs so desperately.

Part 5 of a 7 part series. You can find part 4 here: Manipura, The Navel.

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com

by Olivia Cecchettini

The Yoga Sutras of Patanjali

Translation and Commentary by Sri Swami Satchidananda

Summary: Sutra in Sanskrit means “thread.” Each verse of the sutras is a thread in the tapestry of Raja Yoga, a yogic path of meditation and concentration. The Sutras of Pantanjali are at least 1,700 years old and contain ancient wisdom in yoga ethics, meditation, and physical postures. This compilation by Sri Swami Satchidananda not only includes the original Sanskrit alongside the translation, but also personal stories and advice shared from his own spiritual journey.

Why I Love It: Timing is everything. I picked up this book in the past and felt overwhelmed. My intuition knew that it wasn’t the right time yet, so I put it back on the shelf until some months later I began to read it one sutra at a time. I gave each one time to marinate in my thoughts. I really believe the quote, “when the student is ready, the teacher will appear.”

The Yoga Sutras of Patanjali uses metaphors and examples that are easy to understand and applicable to a modern lifestyle. I love that the full depth of knowledge contained in each sutra is so accessible because knowledge is power. When we become as curious about our internal landscape as we are about the external world, we are limitless. This book offered me the tools to live a life of introspection, fulfillment, happiness, and peace. It raised and continues to raise my vibration.

Recommended For: Those seeking emotional intelligence, who want to find balance between mind, body and spirit. Understanding The Sutras may come easily, but applying the book’s teaching in your everyday life might be a much harder task. The spiritual methods may be simple, but there could be a lot of work that goes into embodying each step forward.

I’ve found that it’s not by reading that I actually grasp new teachings or new ways of being in the world; it is through experimenting. Practicing, failing, having devotion and patience, and fully participating in my own life is where the learning happens. Being alive and feeling alive can be two very different experiences. My hope is for all to experience the fullness of life.

Ciao,
Olivia

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

by Monique Minahan

I invite my body into some gentle asana next to a dwindling fire. Only after movement do I find the stillness necessary to enter the city of jewels, manipura chakra; mani meaning jewel and pura meaning city. Now focused, I contemplate the literal flames before me then look to my internal place of fire, manipura chakra.

While its frontal location is at the navel, the chakra itself is said to reside at the level of the spine. I guide my attention horizontally there, to the inner wall of the spinal column and whisper the beeja mantra ram until it settles in my bones like the hum of my breath.

I let my inner vision focus around the space of my solar plexus, literally a complex of nerves in the abdomen that delivers the intuitive “gut feeling” or sinking sensation in the pit of our stomach. The fact that there are no bones in front of the solar plexus seems fitting as this chakra embodies willpower and action; an ability to hold one’s self up. It is the center of heat and strength physically and energetically. The Japanese refer to this area of the body as the hara, or “sea of energy.”

Discerning what’s at the heart of this chakra for me requires patience. Below this chakra is the energy that creates me as an individual. Swadhisthana chakra: my ego, self-esteem, my individuality. Above manipura lies anahata chakra, the energy to channel my unique offering to the world. But here is where those two energies meet. Here is where I find empowerment, authenticity and responsibility. Here is where I transition my individuality to universality. Here is where I struggle with holding on and letting go.

I choose the unifying pranayama of breath retention for this chakra; one that balances both prana-vayu (upward and inward energy) and apana-vayu (downward and outward energy).

I visualize the two forces traveling to the navel simultaneously on the inhale. Only when I feel that they have arrived at the same time do I then perform a gentle breath retention before the exhale. I repeat this for a few minutes before letting my breath return to normal.

When I open my eyes, the fire has dwindled to hot embers. I acknowledge the times in my life when I’ve barely had an ember of light to guide me through the darkness. And I acknowledge the times when a full flame has burned through limitations and freed me to be more authentic, empowered and alive.

I bow my head to that.

Part 4 of a 7 part series. You can find part 3 here: Swadhisthana, The Sacrum.

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com

Students who participate in Yoga One Teacher Training program come from all over the world, and sometimes they travel around the world after graduation! Here is a short reflection from a recent graduate, Jessica Hak:

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How has yoga impacted your life and how do you see yoga in your life in the future?

I will be flying with a one-way ticket to New Zealand to teach yoga on an internship with a research facility. I will be studying the effects of yoga on students’ physiological states of hope, strength gains from challenges, and aspects of spirituality.

I’m looking forward to continuing self-study through my yoga practice and exploring the yoga culture in New Zealand. If possible, I plan on taking a 300+ Yoga Teacher Training course, and one of my 5 year goals is to get my E-RYT 500 Yoga certification. Keep an eye out for my photo journalist yoga blog to follow my adventures!

How will your life change after Yoga One Teacher Training? Take the first step by emailing michael@yogaonesandiego.com for more information or signing up for the next Yoga One Teacher Training here.

 

by Olivia Cecchettini

The Desire Map: A Guide to Creating Goals with Soul

by: Danielle LaPorte

Summary: Part workbook, part engaging read, The Desire Map may change the way you think and feel about your goals – which in turn will change the way you pursue them. Danielle LaPorte challenges you to look within and to be honest with yourself about your desires. Consciously or unconsciously, many of us hide our true desires by trying to please others or detaching from our own truth. This book will help you identify your core desires and create not just a goal line, but a “soul line” of how you want to feel and be in the world. This is so powerful!

Why I love It: I always wanted the ability to manifest my desires but it never worked for me in the past. The Desire Map helped me identify my Core Desired Feelings (CDF, as LaPorte calls them) and this change in perspective allowed me to see incongruent intentions and actions that were holding me back. When my goals came into alignment with my higher self, I started to see those goals manifest in my life… very cool!

One of the best tools to clarify your intentions and goals is simply to put pen to paper. By writing them out, I began to see which goals and CDFs were the most important to me. Here are a few questions from LaPorte that I thought would be encouraging and fun to share along with my answers:

I crave…. new places, long conversations, sunsets, and sometimes sugar
Other than time or money, what I want more of is… experiences and memories
I need to give myself more permission to be… more reclusive
The colour of joy is… light, darkness, and blue
If I whisper the word bliss… I close my eyes and think of the longest sunset over the ocean
I feel vulnerable when… I share my deepest feelings
In crisis… I breathe, freak out, stay calm, or cry, depends on the day.
When feeling free and strong I tend to… practice a more challenging flow, my personal practice is very gentle at the moment, but every now and then I crave a very strong power class.
If delight were an animal, it would be… the cutest pug ever named Z
I am proud of… completing my Masters in Spiritual Psychology and paying for it as I went along by myself. No debt.

These are just a few of her excellent questions to help you dive deeper in knowing your inner self and your feelings.

Recommended For: Anyone feeling blocked or held back in life, whether it’s mental or physical or emotional. Our outer world is a reflection of our inner world, so all change must start within! This book can help you take an emotional inventory, which will create more awareness of what you can let go and where you can make space for new ways of being and feeling. The Desire Map has been called a dream-fulfilling system that harnesses your soul’s deep desire to feel good – I hope it does just that for you.

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

Yoga One Head Teacher and Co-Founder Amy Caldwell recently sat down with San Diego Lifestyle Blog to discuss travel, downtown San Diego, and both the outer (physical) and inner (meditative) aspects of yoga. 

San Diego Lifestyle: How did Yoga One originate, and eventually become what it is today?

Amy: Michael and I both worked in the music industry in Los Angeles prior to discovering yoga. Seeking a lifestyle change, we left the country to enjoy time backpacking abroad. Our travels took us to Australia where we picked apples to earn money, and first began our practice of yoga from the book “Fit for Life.” Over the next three and a half years, we visited 14 more countries, ultimately arriving in India where we completely immersed ourselves into the philosophy and practice of yoga while studying with some of the top yoga masters. When we returned to the States, I continued my studies here in San Diego and began offering classes by donation in Balboa Park, Downtown, etc.  As attendance grew, things organically evolved into what turned into the Yoga One studio located on 7th avenue, Downtown. 

SDL: Wow, fascinating! How often do you practice these days?

Amy: I practice almost every day, in classes at Yoga One or home alone.  My home practice is a source of wisdom for my personal growth and understanding from which my teaching also grows.  I also take a class once a week with a senior teacher Jo Zukovich as my schedule allows. Throughout my many years of practice, the style and frequency has varied greatly. But I always come back to my mat as a place where I can take care of myself in a deep and nourishing way.

 

SDL: What advice would you give to beginners just starting their yoga journey?

Amy: I think its important for beginners to know that yoga practice doesn’t always have to be an hour plus, every day. Just 5-10 minutes can make a difference.  Seeking out classes with knowledgeable instructors like we have at Yoga One is also important to receive guidance and inspiration. We call it “yoga practice”, not “yoga perfect” because it’s a process, a journey, not a destination.

 

SDL: Have you had moments of breakthrough, where you accomplished something you didn’t think you would be able to?

Amy: For me, the practice has become less about physical accomplishments and more about learning how to live in the world with present moment awareness and an open heart and mind. Having said that, yoga has provided amazing strength and deep breathing for giving birth naturally twice. And it continues to serve me, being a mother now to an 8 and 11 year old.

SDL: Your Yoga One studio is downtown, does that make it tough for people to come to class consistently?

Amy: We love being downtown – our students are diverse, educated and often working professionals.  Not to mention really nice people!  Our regulars attend on their lunch hour, after work, early mornings or weekends.  Being downtown we are lucky to get a lot of out of town guests – and we offer plenty of options for brand new beginners, including but not limited to Classic Yoga, Gentle and Restorative. We have a good number of students who value our services so much that they drive all the way from north and east county. 

 

SDL: There are a TON of yoga studios in San Diego, where are you located exactly?

Amy: We are located at 1150 7th Avenue, between B & C Streets, near the business district at the base of Cortez Hill, across the street from the Symphony and around the corner from the House of Blues.  As I mentioned, we offer classes at the studio, but also at many businesses around San Diego.  So in a very real sense, Yoga One instructors often go to the students. But, students also come from all over the city, and the world in fact. We’ve had great people come from as far as Japan, Ireland and Spain to attend our 200 Hour Yoga One Teacher Training Course, which we have been offering since 2006. We get students from the East Coast attending the training as well.

SDL: Wow your teacher training must be a truly wonderful experience! Is it your most popular course?

Amy: Yes it’s quite popular! Right now, I’m really enjoying leading and co-leading the Yoga One Teacher Training Courses. I love teaching all of my classes though, both public and private. Our students are open and eager to learn, and are always teaching me too in the process of learning, so we are growing together. My Monday noon class also usually pretty popular, with many long-time regulars coming whom I adore and love seeing every week. Schedule permitting, I’m happy to kick things up a bit with my First Friday of the Month, level 2 and 3 classes too, which oftentimes draws more students in.

Read more at The San Diego Lifestyle and you can view our full class schedule here.

by Amy Caldwell

This piece originally published on Yoga Digest

Dance

We’ve moved four times in the past year.  I’ve packed and unpacked, made hundreds of lists, sorted and simplified.  At times, amidst the chaos, I’ve wanted to drown myself in a good bottle of red wine (and done so).  Yet I’ve also danced, joyfully and lovingly, with each family member; a slow sweet dance with our eleven year old daughter to Sean Hayes in the kitchen of our tiniest rental, merengue to “Suavemente” with my husband, and our seven year old son learned to waltz near the Christmas tree at our final move, our new (very old) home.

At these times particularly, I remember that which we seek is already at hand. Feeling at “home” wherever we are is our true nature. No matter where we are or what we are doing, that which we seek is already inside each and every one of us…and all around us. However, it seems as humans we often forget this essential truth. That’s where suffering enters. Dancing can help us embrace the present moment.

Find Your Space

Special people, places, situations or activities may help facilitate easier remembrance. Some meditation teachers recommend looking at the sky to reconnect to the big energy. Often being in nature or resting in Savasana (corpse pose a.k.a. final resting posture) after a balanced yoga practice can open the doors of perception to the deep peace of what being “home” feels like.

For me, as strange as it may seem, Coachella music festival is one of those places where deeper connection happens. A sea of diverse peoples, sights, smells, and of course sounds – Coachella can be akin to world traveling. Although it’s not far in terms of actual distance from my San Diego home, it is worlds away from my day-to-day experience (caring for a family and owning / operating a yoga studio).

Get Out of the Rut

While perhaps one might think, “Ah, yoga teacher, her life must be fancy free…” I encounter the same responsibilities as many adults. I pay bills, aim to conscientiously raise my children and maintain a healthy relationship with my husband of 20 years while managing teachers and staff, growing our business and making it a priority to maintain my own yoga practice and self-care.

In our day-to-day lives, there is often a routine, a rhythm that becomes like a groove on a vinyl record (“samskara” or “samsara” aka conditioned existence or stored mental and physical aversions).  When we step out into a new or different situation or environment, there is no blueprint. This phenomenon can provide an opportunity to be connected to our child-like, open presence. So for me, an out of the ordinary experience such as Coachella is like a reset button, reminding me to wake up and truly embrace the moment.

Listen to What Speaks to You

One of my first yoga teachers advised, pay attention to that which speaks to you. I agree it is essential question to ask our selves, “Where do I feel connected to the ‘big energy’? What helps me feel at ‘home’?” Then equally important, is to really listen for your unique personal answer.  Another technique to arrive in the present (where, of course, we already are) is to close your eyes, take a few deep breaths and fully pay attention to the complete inhale and complete exhale – why not give it a try and notice how you feel (so simple but effective!).

Yoga practice is a useful tool to help us recognize our connectedness to each other, all living things and ourselves.  It isn’t about changing anything or adding anything. And, we definitely don’t need to constantly try new things to feel enlivened. But we can fully enjoy the many journeys of our life while remembering the comfort of our inner “home”.

So whether at Coachella with your best friends immersed in a sea of 90,000 plus pulsating, dancing, smiling fellow humans, on your yoga mat, or even driving your car, as my favorite teacher Diana Beardsley says, how wonderful “that every moment is an opportunity for ecstatic reunion.”

– Originally published at: http://yogadigest.com/ecstatic-reunion-tips-remembering-connectedness-present-moment/#sthash.oIfcgqjc.dpuf

 

Head Yoga Teacher and Co-Founder of Yoga One, Amy Caldwell has dedicated herself to the practice, study and teaching of yoga since discovering its joys and benefits in 1997.

Celebrate Earth Day by embracing Saucha (cleanliness and purity) in your thoughts, your home and the whole world.

by Laura McCorry

Spring is a time fo new beginnings and for cleaning out the old cobwebbed spaces to bring in fresh air and light. Sometimes these spaces are in the depths of closets and sometimes they can be found in the depths of our thoughts and habits.

Saucha is one of the five moral observances, or Niyamas, of yoga and it refers to cleanliness and purity of body, thoughts and deeds. At first glance, saucha seems rather straight-forward. It’s easy to remember to bathe and to cut your finger nails. Your body won’t feel comfortable or function properly if you stop doing these items of daily maintenance.

But widen the perspective just a bit and you can see how saucha applies to your home as well. If you were to allow trash, papers and other items to accumulate in your home, it would soon be uninhabitable. A clean living space is good for both your health and your mental clarity.

One of the many benefits of yoga is that over time, your awareness will expand in every direction. If you stick with the practice, you’ll find what is good for the body, is also good for the mind and soul. The lessons learned on your mat will follow you into every corner of your experience.

So my hope is that one day, as a species, we will all recognize that the earth, too, needs to be cleaned and maintained.

We learned disposable habits of living from the adults who came before us. It’s easy to fall into the habits of convenience and sticking with the status quo. But there was a time not so long ago before plastics. When things worth having cost a bit more, or took a bit longer, or we knew how to do without them.

You don’t have to revolutionize your life overnight, but I invite you to take a first step. Here are some of the changes I’ve made in my personal life and some that are on my list of what to do next:

• Consider the “end of life” of each object and avoid the use of all plastics wherever possible
• Choose reusable grocery bags and produce bags
• Shop grocery products sold in cardboard boxes or glass jars
• Refuse single use to-go cutlery
• Use cloth placemats and napkins at home
• Extensive use of kitchen towels to avoid using paper towels
• Bring my own tumbler to the coffee shop
• Replace my toothbrush with a bamboo alternative
• Use a glass water bottle for travel
• Cook my own food and eat the leftovers
• Buy less – bring fewer new items into my home
• Invest in a small space/balcony composter

What’s on your list? Share with us in the comments. Here is a great resource with tons of ideas to go even further: plastic free guide

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

by Monique Minahan

The womb. Love is made here. Life is made here.

Swadhisthana is the seat of our right to feel and represents the duality (and sometimes dueling nature) of separation versus attachment, two concepts I became intimately familiar with while carrying and birthing my son.

A chakra often characterized for its sexuality, I find its watery dimensions to be layered with both humanity and divinity. Growing up in a society that exploits sex and a religion that denied it, I observed it too often reduced to one or the other. The sexual energy this chakra represents spans desire, sensation, pleasure, need and emotion. Much like water changes form to become ice or snow, this chakra’s energy can shrink or expand commensurate to our awareness of it.

As the life inside me grew from hiranyagarbha, the universal womb where all is in its potential state, into my baby, I began to tune in to this chakra on a physical level like never before. The process of creating and carrying life plunged me down into my fears, opened up new depths of emotion, and baptized me more fully into my humanity. It didn’t wash away the ugly or the shameful or the unacceptable – but they were revealed to me without the lens of judgement. I could feel it all, be it all, allow it all.

The space of the womb expands greatly in weight and size during pregnancy. Once baby is born the energetic space is still expansive, but the weight is gone. For weeks I stacked heavy blankets on top of my pelvis to physically weight down swadisthana chakra. The sudden weightlessness felt ungrounding to me, as if the watery energy was struggling to find its boundaries after the enormous experience of childbirth.

I choose a simple mantra for my practice today, the beeja mantra vam.

Pressing on the chakra’s front-body location with one finger, the pubic symphysis, and with another on its back-body mirror image, at the level of the sacrum, I recall that during labor the downward pressure in this space was enormous, an oceanic surge of power I didn’t know I possessed. I release the memory but keep the feeling of intensity in my body as I repeat the mantra.

I free my hands but not my attention. Emotions, memories and judgments surface and I practice allowing them instead of trying to repress them. Some days my mind is as wild as the ocean and all I can do is cling to the anchor of the breath while it swirls me around and around. Today my thoughts feel peacefully contained, like a river flowing downstream content within its banks.

As I end my meditation I return to hiranyagarbha. Some call it god, others universal consciousness. While I cannot grasp its mystery, I can understand it on a level that does not require words. Just presence.

Part 3 of a 7 part series. You can find part 2 here: Mooladhara, The Root.

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com

by Gopala Amir Yaffa,
Rainbow Kids Yoga Founder

The 3-Day Rainbow Kids Yoga Teacher Training is well rounded and intensive, with practical theory, discussions and TONS OF FUN! Most importantly, you will come out with immediate tangible knowledge and tons of fabulous ideas to create original, captivating and fun yoga experiences for kids of all ages, anywhere in the world.

Their next training will be held at Yoga One, April 29th – May 1st, 2016
FRI: 9am – 11:45am then 2:45pm – 8:45pm
SAT 10:30am – 7:30pm
SUN 11:30am – 8:30pm
Go here to register and reserve your space today!

To be able to balance is not just impressive; it is also an essential skill that young children need to gain as part of their development. You might think that they will obtain this skill on their own, but there is a direct relation between children’s activity and their level of development: kids who are physically active will develop faster than sedentary kids.

Young children under the age of 3 cannot balance on one foot on their own… But they definitely can with a friend, teacher or a parent!

It is amazing how much more we can do when we do it TOGETHER!

Holding hands or supporting each other with arms over shoulders or waist, we can balance in poses while facing each other, standing side by side, back to back or one behind the other. It’s easy!

And it is not cheating… Our balance does improve immensely when doing yoga together. All while we learn many other important skills such as working together, communication and safe gentle supportive touch.

One of the leading principles we use in our classes is “success builds success.” If children feel successful in one achievement, it gives them the self-confidence they need to be more successful in their next endeavor.

Balancing with a friend or with mom and dad builds self-confidence and so it gives children the assurance they need to try even more daring yoga feats. It also helps children develop trust in their friends or parents, and it is an engaging way to deepen our connections without even needing to talk much.

But most importantly, balancing together makes yoga FUN!

Kids learn best through fun. And when yoga is engaging, interactive and fun, they want to do much more of it. And yes, it is always more fun to do yoga together!

Even older children might find it challenging to balance on their own in a pose like the Tree Pose, Dancer or Airplane for more than a few seconds. But if we start from where they are and build their confidence gradually, there is no limit to the incredible yoga tricks we can perform.

You might think that tricks and performance has no part in yoga, but for older children many times yoga is not interesting enough on its own, and making the class fun is just not enough… it has to be COOL!

So when standing in Tree Pose gets way to easy, we start balancing on top of each other spicing up the yoga class with some Acro-Balance and Human Pyramids. This is uber-cool!

And it is yoga. It increases our balance and flexibility, our coordination… and of course our balancing skills!

Yes, it is a bit risky… But it is not as dangerous as you might think. In the circus they say “no risk, no trick”, and beside, do you know what is the greatest risk in life? It is to take no risk. If we don’t take any risks, we stay stuck where we are.

When doing more acrobatic yoga in pairs or groups, we always assign an additional person to be the Mini Teacher. The Mini Teacher’s job is to make sure that everyone is safe. They are there with their hands ready to assist and to slow down the fall if anyone loses their balance. There is a lot to be learnt about caring for others and being present while being the Mini Teacher.

Kids fall all the time, even when they don’t do yoga. So it is a very small risk to try some more challenging balances and partner and group balances during a class while learning in a supportive environment.

Falling down has its benefits too… it teaches us to get up and try again. If we over protect our children, hover over them and scaffold their development so much that they never fall; they simply don’t learn how to get up. Then every little tumble becomes a big emotional tragedy that they find hard to rise from.

I always try to pass on my very wise grandfather in-law’s motto “you fall, you get up.”

As parents, teachers, and as Mini Teachers, we don’t want to over protect our yoga friends while they balance. If we hold on to them tightly while they are in a Headstand or a Handstand for example, they will never be able to find their own balance.

Keeping everyone safe is always our priority, and there is a wonderful technique we use to strike the right balance between safety and over helping… we call it Hot Potato.

In Hot Potato we never actually hold our friends when they balance, because again it will inhibit them from finding their own balance. They are a “hot potato,” so they are too hot to hold on to. Instead we just touch here and there, touching with our fingertips for a moment and letting go, without ever holding our friends. Try it, and you’ll be amazed how fast your children or classmates will improve with their yoga balance!

Here is another awesome method you can try at home or in your classroom. It is the Protective Circle. We do it in a group of three and it can be done with most balancing poses, as an example lets try the Headstand.

As one friend prepares to come up into the Headstand the two others stand on either side of her and form a “wall” behind her by reaching toward each other and holding each other wrists.  They can than hold onto the head-stander ankles and lift her up, or she can jump up into the Headstand Pose. The two standing partners now form the ‘Protective Circle’ around the head-stander legs by joining each others hands at the wrists. The head-stander stays safe from falling inside the Protective Circle while their legs bounce off her friends’ arms until she finds her own balance. It works!

The communication skills we can learn by balancing in yoga together with our parents or friends in the relaxed atmosphere of a yoga class can go a long way in helping us keep our cool and our connection to each other as we try to find balance also off our yoga mats and into our everyday beautiful lives.

Hold on to each other, it’s going to be soooooooooooooooooooooooooo much FUN!

by Amy Caldwell

Meditation

What is the point of all this if not to be here now?
How can I remember sooner when lost?
Remember more often?

Portals into knowing slip away
separation, loneliness, depression, anxiety
sometimes accompany the loss

Running doing running doing

I want to remain in being
in peace
in oneness

I want to trust, completely
to learn how to dance gracefully with fear

To love with abandon
this moment
everything
right now
always

 

Head Yoga Teacher and Co-Founder of Yoga One, Amy Caldwell has dedicated herself to the practice, study and teaching of yoga since discovering its joys and benefits in 1997.

by Olivia Cecchettini

“Living Your Yoga: Finding the Spiritual in Everyday Life”

by Judith Hanson Lasater

Summary: You don’t have to go to a mountaintop in order to have a spiritual experience. Living Your Yoga makes it clear that spirituality can be encountered anywhere, at any time. I appreciate that this is the biggest lesson Judith Lasater wants to share because it is simple and profound.

Lasater provides examples of everyday situations that become the basis of lessons, learning and growth. Honoring the wisdom of the Yoga Sutras and the Bhagavad Gita, Lasater shares off-the-mat practices to guide you into deeper relationships with yourself, your family, friends, and the world.

Why I Love It: Living Your Yoga is a beautiful reminder to slow down, stay present and practice gratitude. In our fast-paced world, life can so easily feel overwhelming. It is more important than ever to meditate and discover the place of wisdom within. This book reminds the reader that there is nowhere you can physically go to find that place. Instead, you can use the tools of meditation and present-moment awareness to rediscover what is already within you.

Recommended For: This book is a great foundation for individuals starting the yogic path; someone ready to cross the bridge from the mind of yoga into its heart.

Living Your Yoga was given to be by a friend during my first Vinyasa 200 hour teacher training and I absolutely loved it. It opened my eyes to new ways of being compassionate with myself and taught me how to access a place of spirituality more readily in my everyday life.

I hope you enjoy it and I invite you to pass it along when you’ve finished. Just the same way it came into my life, let’s keep the spirit of giving going. Ciao!

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

by Monique Minahan

I sit on the Earth herself and hold a smooth rock in the palm of each hand. I dug them up when we moved into our house and I use them when I need extra grounding, like today.

Mooladhara chakra is rooted in survival and threatened by fear. It’s located at the literal “root” of our bodies; the Sanskrit word moola meaning “root” or “foundation.” Its location differs for men and women. For me, I visualize it deep in the cervix. 

“Lammmmmmm. Lammmmmm.”

I start with the beeja mantra Lam because sound has always calmed and focused me on a deep level very quickly. The mantra lets me start low. From there I travel within. Deeper than I want to go. 

I allow my thoughts to keep running, and for the moment I descend into the breath. It changes from a natural breath to ujjayi pranayam, and I focus on it like my life depends on it. Because in so many ways it does. 

Once I feel grounded here, the rocks heavy in my hands and my breath steady and full, I feel safe to explore. 

Now I can dance with fear. Now I can speak with fear directly. Now I can feel my fear without being swept away. I’ve been running from her ever since she showed her face during a recent illness.

Sitting with my fear is uncomfortable. It is sticky. It is all mud and no lotus. I want to run but I stay put. I stay present. I keep breathing, I keep observing, I keep listening.

Eventually I open my eyes for nasikagra drishti, nose-tip gazing. This is one of the traditional meditations for mooladhara and inviting my attention to hover just above the skin anchors my vision, which helps steady my mind.

Before emerging, I come back into my breath.

I visualize each successive exhale traveling down through the root of my body, into the ground beneath me, winding its way through layers of earth and liquid until it reaches the intensely hot inner core of our planet.

Then I imagine my inhale drawing all that earth energy back up, through layers of earth and liquid, up through the ground beneath me and into my root chakra.

Nothing outside me has changed, but something inside has shifted. Like the rocks I dug from the earth, I sense my fear has been unearthed, acknowledged and respected. In the pause before I move, I savor this moment of feeling both connected and free, grounded and lightened, human and being.

Part 2 of a 7 part series. You can find Part 1 here: Ajna, The Third Eye.

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com

 

by Laura McCorry

Don’t do yoga. Step onto your mat with your bare feet. Breathe. Pick a yoga pose, any pose. But don’t do it; at least not the way in which you’re accustomed. Arrange your arms and legs and body to take up the outer form of the pose, then wait.

Breathe. Feel the yoga pose spread from your center and push out into the edges of your body, refining. Don’t move so much as expand by millimeters wherever it tells you to make space.

Start on the outside. Soften skin, then muscle. Then ligaments and tendons and bones. Let go everywhere except those isolated muscles needed to hold you steady.

Then go inside. Soften your thoughts, your feelings. Can you let go of your fears? Allow a thin mist to drape over your dreams and ambition.

Still don’t practice the yoga pose. Allow the yoga pose to practice you, to work on you and through you.

You’ll know when it’s finished. You’ll feel the weight of your body humming the same low tones as the rooted trees in the forest. You’ll become aware of your own absolute stillness. This is what comes after.

When Yoga becomes subject and you become the object acted upon, what comes after is the real fruit of your practice. After exertion, the deep peace of stillness. After the rough seas of life, the wide, clear expanse of your own soul.

 

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

by Olivia Cecchettini

“Courage: The Joy of Living Dangerously”

by Osho

Summary: Courage: The Joy of Living Dangerously examines the very human experience of fear and challenges the ways in which we would typically respond. A provocative spiritual teacher, Osho believes that change and uncertainty are opportunities for adventure instead of reasons to experience fear. He asks the reader to use these opportunities to deepen their understanding of themselves and the world. Osho writes that developing inner courage by facing your fears will lead to a more authentic and fulfilled life.

Why I Love It: One of the reasons Osho’s book is so reassuring to me is because it acknowledges that feeling fear is a natural and normal part of life. What matters more is not the experience of fear, but how we perceive fear and our reaction to it. I love the change in perspective that stayed with me after reading this book. I felt more free to accept life as one long journey to experience and enjoy rather than something to conquer or master.

I also love that Osho writes very directly without any fluff, which is such a relief after reading more dense texts. It sends the message that spiritual teaching needn’t be complicated even though the work itself might be very difficult.

Recommended For: This book is for the yogi ready and willing to look within and expand their consciousness. Osho was one of my first spiritual teachers and I’m grateful for all I’ve learned from him. For me, simply acknowledging that fear is not the be all, end all was very powerful. I hope this book inspires the reader to become curious about fear, to explore it without bias and bring to light whatever they find.

“Courage is not the absence of fear, but rather the total presence of fear, with the courage to face it.” – Osho

Olivia Cecchettini
Contributing Writer

Olivia’s yoga journey began in 2003. She is certified in Vinyasa, Hatha, and Aerial Yoga and holds a Masters degree in Spiritual Psychology. She believes the mind, body, soul connection is sacred and encourages her students explore and expand within their own bodies and consciousnesses.

by Laura McCorry

Becoming a parent can you leave physically exhausted and sore all over at the end of the day. Here’s a run-down of all the yoga poses you may not have realized you’re already doing!
Plank Pose – Might as well do your own ten minutes a day of tummy time while the little one is down on the floor.

Crescent Pose (dynamic) – Keep baby upright while you pick something up off the floor. Pro tip: remember to alternate which leg is in front.

Boat Pose – Your baby is sleeping on your chest but you need to burp her, gently move from high to low boat and pat her back.
Chair Pose – Load your laundry machine because your darling baby can’t be separated from you for even ten minutes at a time.

Seated Forward Fold – You can play with baby while seated if your hamstrings allow your torso to move forward.

Child’s Pose – Baby gets to feel snuggled in close and you get some relief for your lower back!

Ujjayi Breath – Babies actually regulate their breathing based on their caregiver’s breath. When you’ve done everything you can but baby is still crying, a nice, loud ujjayi will keep as least one of you calm.

Om – No lie, my partner would lean over our fussy baby on our bed and om and she would instantly quiet down. Magical sound of the universe indeed!

Savasana – Nope, sorry, this isn’t compatible with baby. It’s just called sleeping whenever you get the chance.

Laura McCorry
Contributing Writer

Yoga and Laura had an on-again-off-again relationship from 2004 until 2009 when they decided to move in together and there’s been no looking back since. Passionate about both yoga and writing, Laura loves to introduce others to the joys and benefits of yoga and healthy living.

Contact: laura@yogaonesandiego.com

by Monique Minahan

I start with ajna, the third eye chakra. It might seem like any chakra practice should proceed from bottom-up, but working with the lower chakras can dig up some dirt… so to speak. Connecting with ajna first helps me step back and observe the meditation process as it unfolds.

“Ommmmm,” I chant it slowly, visualizing the sound vibrating at the center of my eyebrows, waiting until it fades completely to begin the next one.

Each chakra has what’s called a beeja mantra or ‘seed sound.’ Om is the seed sound for ajna chakra.

This practice is settling and slow. Questions about my vision begin to float to the surface. Literally my vision (I started wearing glasses at 7 years old); metaphorically my vision (where do I see myself in five years); and spiritually my vision (who do I think I am and who am I really?)

Instead of reaching for the answers with my mind… I just sit with the questions, letting the om soothe my need to know, my need to define myself.

Each chakra has a color associated with it. Ajna is a two-petalled silver-grey lotus flower. I imagine silver beginning as a small dot of color in my belly and watch as it expands through organs and limbs until my whole body is filled with silver, until I am radiating silver. Until the sound of om and my silver being fill all my senses.

The oms naturally begin to wane. The silver color dims and fades completely.

The silence that follows is so crisp, so clear. As if I can hear the everything in the nothingness.

I blink my eyes open slowly, pausing as I take in my surroundings with my actual eyes, grateful for the ability to see where I’ve been, where I am now, and to discern my next step clearly.

This is the first of a 7-part series on the chakras. Check back soon for the next installment!

Monique Minahan
Contributing Writer

Mo is a writer and yoga teacher who believes in peace over happiness and love over fear. She likes to set her sights high and then take small steps to get there. You’ll find her walking the dirt path behind her house with her little fluffy dog, practicing walking her talk by keeping her head high and her heart open. Contact: moniqueminahan.com