Posts In: healthy living

by Michael Caldwell

Many, many years ago, I was in a writing group and presented a poem which described the challenges and possibilities of beginning a new story, poem or article. Here it is: The enormity of the 8.5″ x 11” page. That was also its title.

Since 2002, Yoga One has collected a healthy history/waiver form from each student who attended class via an 8.5″ x 11” piece of paper. 

We asked for standard information, name, address, email, phone number, etc. The waiver portion represented to us far more than data – it symbolized a commitment to a unique individual who was joining our community and entrusting us to help them enhance their well-being. 

Students now complete an online health history / waiver form. So we decided to recycle the old paper forms. I took them from the file cabinets and had a nice time leafing through the stacks, looking at names, and enjoying memories.

A single piece of paper weighs 4.5 grams (more or less depending on stock quality).

We had 180 pounds. 

180 pounds equals 81,646.6 grams. That equals about 18,143.6889 students we were lucky to have in our community, sharing the joys and benefits of yoga. 

Thank you all for the honor and opportunity!

I wonder, how many kilobytes is an online health history / waiver form?

Michael Caldwell
Contributing Writer

Yoga teacher and Co-Founder of Yoga One, Michael has been practicing yoga and incorporating its philosophy into his life since 1997. His kind and gentle manner is well suited to leading students of all levels. Michael has published numerous articles on a variety of subjects including yoga, meditation and rock n roll.

For 20 years, Yoga One has been the site where thousands of people, from beginners to
experienced practitioners, have learned about asana and vinyasa, perfecting moves like downward dog, sun salutation and other poses.

The Caldwells began their business in earnest in 2002 in a second-story spot in downtown San Diego, opening the practice to meet a growing demand of students attending outdoor classes in Balboa Park taught by Amy Caldwell starting in 2000.

you can find the full feature here

Get to know Paola who teaches a Level 2/3 Vinyasa Flow on Saturdays at 10:30am. Visit www.yogaonesandiego.com to register for classes.

Q: How does yoga show up in your life right now?

Yoga shows up a lot right now in my school classroom while dealing with the students and trying to teach them some yoga philosophy that can help them through life.

Q: Where are you experiencing growth in your life?

Currently, I am experiencing growth career wise since |just obtained my credential as a Spanish teacher and will have my first classroom this year. Wepa!

Q: What’s your favorite burrito?

Vegan mar y tierra (surf n turf) burrito from Ranchos Cocina

Get to know Nazli who teaches a Vinyasa Flow, Levels 1 & 2 class on Sundays at 10:30am. Nazli is an experienced teacher with a light-hearted approach to yoga.

Visit www.yogaonesandiego.com to register for classes.

Q: How does yoga show up in your life right now?

At this point in life, yoga is a way of being. It’s a deep breath when life gets weird, it’s a trust that life is moving along as it should, and it’s an array of tools when things are overwhelming and I need help or guidance, and an added bonus when everything is going my way ??.

Q: Where are you experiencing growth in your life?

Where am I not?! Haha … seriously though… one piece is that I am evolving my career and work and am growing into a sense of firm confidence and a clear vision of what is sustainable for my future and goals. TBD what that looks like!

Q: What’s your favorite burrito?

I’m a simple bean and cheese gal —  with too much hot sauce!

Get to know Bri who teaches a Vinyasa Flow, Level 2 class on Wednesdays at 5:30pm. Bri is a phenomenal teacher and an incredible human being we’re happy to have on our team! 

Visit www.yogaonesandiego.com to register for classes.

Q: How does yoga show up in your life right now?

Yoga shows up in my life right now particularly through the Niyamas (self-observances). If you’re into astrology, you might be familiar with the term ‘Saturn Return.’ I’m about 2/3 through my first one and let me tell you – a LOT of personal change is happening! Remembering the Niyamas keeps me grounded. I love this new sense of awareness, even if the path there is bumpy.

Q: Where are you experiencing growth in your life?

I am growing emotionally and spiritually right now. Over the course of the last year I committed a lot of time to practices (i.e. therapy, meditation) that support my healing. Although no one is ever fully healed, I am so grateful to have cultivated a deeper sense of self-love, admiration, and compassion. I think it also increases my capacity to give as a teacher.

Q: What’s your favorite burrito?

A veggie burrito! Extra beans, two types of salsa, sour cream, and guac please!

Help us wish Nicole Heller the very best! Her last class will be July 19th at 6:30am. Thank you, Nicole, for sharing your gifts and your light with Yoga One!!

Visit www.yogaonesandiego.com to register for classes.

1. How does yoga show up in your life right now?

I find my way onto my mat each and every morning. Yoga keeps me grounded, sane, and I always feel more like myself after practicing.

Yoga serves as a reminder that my body is truly the only home I live in. It is my choice how well I tend to it. Our bodies are designed to move. I love that yoga allows me to play with shapes that are bold, creative, peaceful, and so much more.

I truly believe that yoga is for everyone and every body.

2. Where are you experiencing growth in your life?

Lately, my motto has been “say yes.” I tend to be an over planner, and while it serves me well in many facets, it also keeps me from enjoying sweet, spontaneous moments of life.

My growth has been to recognize moments of resistance in my mind and to redirect my thoughts. I plan less. I say yes. I work on keeping an open perspective.

3. What’s your favorite burrito?

Ohhh this is a tough one!! I’d have to say a Breakfast Hash Veggie Burrito. My go-to spot is Sunnies- you gotta try their orange spicy sauce!

Flashback from founders Amy and Michael Caldwell Office Manager Missy DiDonato on how she joined Yoga One to nurture a family-owned business and a thriving yoga community.

Yoga found me in Kentucky, of all places. It was 1997 and I was going through the trials and tribulations of being a young teen. I needed a way to channel the pain and angst I felt, so I tried many of the worst avenues – drugs, self-harm, etc.

Nobody could tell me what to do. Yet somehow I knew that the more harmful choices wouldn’t give me what I needed long term.

My mom had a yoga VHS tape. One day, I popped it in. I practiced on the carpet of our living room. I loved stretching and moving my body according to the rhythm of my breath.

We moved back to California two years later. I practiced yoga through high school and into college. Yoga offered me more than temporary relief. 

I started to think yoga might play a bigger role in my life. I began a two-year yoga certification through UCSD in San Diego and became an official yoga teacher in 2010.

At the time, I was working at Pier One. I had great colleagues and I loved that it helped put me through college and allowed me to rent in San Diego. But after six years, I was ready to step back from the retail world. I took a huge pay cut and stepped down from store manager to assistant manager so I could focus on teaching yoga. 

My first group yoga class was at the PAC in La Mesa. It was a medical marijuana distributary focused on wellness. When you’re just starting out, you have to say yes to every opportunity, so I did. 

Students came to yoga looking to relieve their pain and feel more comfortable in their bodies. Many of them had chronic issues or physical limitations and I learned so much from teaching and caring for them. The only thing I couldn’t figure out was why they often had a three second delayed response to my cues. Eventually I realized they were stoned! It’s hilarious looking back on it now, but then I wasn’t prepared.

I started to find work as a yoga teacher at a Buddhist retail store and through UCSD Recreation at Rimac. I was feeling more confident and saw that I could make teaching my career, if I found a place that would support my growth and aligned with my long-term goals. 

Then I went to Yoga One. I knew they had been in the yoga business since 2002 and that Amy and Michael were well-respected, but I worried they might be “too cool for school.” 

It was nothing like that! The studio was warm and inviting and the people were even better. I met Michael and yoga teacher Hillary first, falling in love with their friendliness, positive attitudes, and humor. Then I met Amy and yoga teacher Laura and loved their dedication and expertise in yoga. 

It felt like home. I signed up for classes right away. 

I decided to take Yoga One’s Teacher Training to solidify my teaching skills and began a work-trade agreement for part of the tuition. I worked in the Yoga One office, called the Nook (shout out to anyone who remembers why!). 

When my trade hours were finished, we all still wanted to work together. Amy and Michael asked if I would be interested in the position of Office Manager, or OM for short. That was 10 years ago this May. 

I can’t imagine my life without Yoga One. Amy and Michael have been there for me through some pivotal life moments, through the loss of my step-mom and my dog, and the birth of my daughter. As a team, we’ve weathered a pandemic and the opening of a beautiful new studio. 

Yoga helped me find my calling for helping people. Yoga One supported me as I grew into a confident and capable teacher and healer. I can’t wait for our next chapter. 

Cole teaches a 30 Minute Core Challenge class, Mondays at 4:45pm and Thursdays at 8:15am. Join us in person at our Mission Hills studio or online via Zoom. Visit www.yogaonesandiego.com to register or for more information.

1. What’s your approach to life and movement?

My approach to life and movement is simple: I believe in strengthening the body and mind to work as a unit. You must have a strong foundation in order to be graceful and efficient in both your thoughts and actions.

2. Where are you experiencing growth in your life?

I am currently experiencing growth in my business as I moved to San Diego only 8 months ago. I had a professional hiatus and an opportunity to relocate because of covid and the need for knee surgery. I am now recovered and I’m ready to build my clientele base here in San Diego!

3. What’s your favorite kind of burrito and why?

My favorite burrito is an al pastor super burrito from La Taqueria in San Francisco. I haven’t found a super burrito here in SD yet. If anyone has any recommendations I would appreciate it.

This interview originally published on Canvas Rebel

CR: Michael, thanks for taking the time to share your stories with us today So, naming is such a challenge. How did you come up with the name of your brand?

Michael: Amy and I had just returned to the United States after backpacking abroad for three and half years. She got a job working at a great family-run produce distribution company and I became the account manager for a boutique graphic design studio.

One of the first clients I worked with at the studio was Mitchell Repair Information Company. The company innovated “the automotive industry’s first collision estimating guides to include parts illustrations, prices and part numbers.”

During our staff brainstorming sessions, names were offered and debated. Thinking of premiere cars world-wide, Formula 1 racing seemed to me to be the pinnacle, and so I suggested the name, “Mitchell 1.” It stuck.

Not long after that, Amy was getting ready to open up our yoga studio. Since it worked well for a nationwide company like Mitchell, I suggested “Yoga One.”

Additionally, we had recently gotten married. Instead of wedding rings, we had the “eka” symbol tattooed on our ring fingers, symbolizing “we are one” (see the flower like image growing out of the “Y” in the Yoga One logo). Furthermore, yoga means “to yoke/join” or “union.” One divided by one is one and the practice of yoga helps individuals to become more “one” with themselves and the world.

Plus, we always strive to be the best studio in the world, numero uno, number 1! So the name is also aspirational.

In short, Yoga One came from an automotive manual writing company. (:

CR: Can take a moment to introduce Yoga One to our readers?

Michael: Since 2002, Yoga One has been helping people to live healthier and happier lives. We share the joys and benefits of yoga, but what we really provide is a forum to increase self-awareness, skills for individuals to be their best selves, and a positive, open, non-competitive, welcoming, and supportive community. We foster relationships – the individual with self, and with others. We offer a beautiful space for people to set aside their worries, responsibilities and stress so they can return to the world refreshed, stronger, more flexible and with increased mindfulness.

Yoga One is a woman and black owned family business. We treat our staff and students as family. We are fortunate to have been practicing yoga since 1997.

Our vibrant, airy studio with canyon views in Mission Hills is also a community space for workshops, classes, gatherings, events, exhibits, book clubs, acoustic concerts, learning, growing, sharing, laughing, loving and connecting. We look forward to seeing you there!

CR: How about pivoting – can you share the story of a time you’ve had to pivot?

Michael: It was March, 2019. For the previous 18 years we had shared the joys and benefits of yoga with thousands of San Diego residents and visitors via our award-winning Downtown studio on 7th Avenue. For several years, it had also been a dream of ours to open a studio in our neighborhood of Mission Hills. Our children attended the public schools in the area and we wanted to connect with and give back to our community.

With the help of our friends, Johnny and Renee of Wolf in the Woods wine bar, we found the perfect spot to open our second studio, on the beautiful Fort Stockton Drive. We were planning a grand opening celebration for April 1st, 2019. Then Covid-19 hit and San Diego, like so many places, went into lock down.

Our new studio was put on ice and our Downtown location locked up. Within two days of the stay at home mandate, and thanks largely to our amazing team – Missy and Laura, we brought our entire schedule online via zoom. We were able to quickly shift some of our corporate clients online as well. We will be forever grateful to our generous and wonderful students who maintained their memberships and stuck by us throughout such challenging times. In turn, we were able to keep our full staff and maintain their pre-Covid schedules.

Yoga teaches us to be strong, flexible and present. The circumstances surrounding Covid-19 certainly put our practice to the test. We feel so fortunate to have these tools to take care of ourselves mentally and physically. All of us at Yoga One look forward to continuing to offer and grow our services – enriching the well-being of as many people as possible! We now are offering classes in-studio, in Presidio Park, live online and on-demand, with some of our students and companies across the country.

Read the full article here!

by Laura McCorry

Yoga doesn’t care if you have tattoos… or not.

Yoga doesn’t care if you wear glasses or dye your hair.

Yoga doesn’t require a specific gender or identity or weight or mobility…

Yoga means union.

Yoga means all are welcome, just as you are.

Yoga means following the breath, this moment.

Yoga means small glimpses of the oneness of the universe.

Yoga is for you. And me. And everyone.

Because we are all one.

Yoga One Teacher Training – January 2022
Go deeper – Become ONE

Thanks to CBS 8 for featuring Yoga One in a segment on Mission Hills, San Diego. We’re proud to be located in such a beautiful and historic neighborhood, not to mention our beautiful and historic building! Yoga One is excited to offer this space back to the community – for movement, for meditation, and for gathering.

Watch the whole segment here on CBS 8

from Jackie Liu

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Vietnamese-style Caramel Tofu Bowl

1-2 tbs olive oil
1 shallot or 1/2 onion, finely diced
2 tsp ginger, minced
3 garlic cloves, minced
1 block of firm tofu
4 tbs brown sugar (or 5 tbs maple syrup)
2 tbs vegan fish sauce
rice 
cilantro
green onions
thai chili (if you like spicy)

Quick pickles:

2 carrots
2 cucumbers
1/4 cup vinegar
1/4 cup rice vinegar
1/4 tsp salt
1 tbs sugar

Make quick pickles at least 1 hour beforehand. Dissolve sugar and salt in the vinegar. Either thinly slice the carrots and cucumbers, or chop them into small chunks. Toss the veggies with the vinegar mixture and place them in the fridge until ready to eat. 

Drain and cut the tofu into small chunks. Sauté the shallot in cooking oil on medium heat until translucent. Add the ginger and sauté for a bit. Then add garlic and the tofu chunks. Cook until the tofu gets a bit golden, using your cooking utensil to break up the chunks into smaller pieces as you go. Once the tofu is starting to change color, add the vegan fish sauce and brown sugar. Keep moving the tofu around the pan to get everything nicely coated, when you feel like the tofu is brown enough, it’s done. 

Serve on top of rice with pickles, cilantro, green onions, chili. 

Notes on tofu: If you have time (and you remember), drain and cut the tofu into small chunks, freeze it the night before, then thaw in the fridge in the morning. This will help soak up the flavors, make things less watery and mushy, and give a chewier texture. 

Notes on fish sauce: You can buy vegan fish sauce, a tasty brand is Ocean’s Halo, but it has molasses which adds a sweet taste that I don’t love. I love this homemade recipe. There are also many substitutes for vegan fish sauce, the dish will taste different but still delicious! 

Substitutions: If you aren’t going the vegetarian or vegan route, sub the tofu for 1lb of ground pork and sub the vegan fish sauce for regular fish sauce. 

Jackie Liu 
Contributing Writer

Jackie’s relationship with yoga began in 2008 but it wasn’t firmly planted until 2018 when she was diagnosed with ovarian cancer. The practice of syncing breath with movement helped quiet her mind and soothe her body. She recently completed the Yoga One 200-hour Teacher Training and wants to use yoga to create positive change and serve as many humans as possible. Outside of yoga she is a self-proclaimed snack expert, and writes about food and cancer for fun: https://tinyletter.com/JackieLiu/

from Kirstin Green

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Cucumber-Avocado Salad with Carrot-Ginger Dressing

Sometimes, it is all about the presentation! Enjoy this bright, colorful, fresh, raw, vegan salad on a hot summer day.

SALAD
1 1/2 lbs cucumber (I used a very long one from the garden)
1 avocado
2 green onions
pinch or two of sesame seeds

DRESSING
2 small carrots (about 3 ounces)
1 tablespoon white onion
1 clove garlic
1 tablespoon fresh ginger (about 1 inch, peeled)
1 tablespoon miso
1 teaspoon maple syrup
1/4 cup rice vinegar or apple cider vinegar
1/4 cup neutral oil (I prefer avocado oil)

Combine all ingredients for the dressing in a blender and whirl at high speed until very smooth. Taste and adjust the seasoning to your preferences.

Cut the cucumber lengthwise in half, and then quarters. Cut into bite sized pieces and put in a bowl with about 1/3 cup of the dressing. Toss to coat. Move these onto a beautiful plate or platter.

Cut the avocado in half and scoop the flesh out in one piece from the peel. Slice thinly and use your hand to press the slices into a fan on the cutting board. Slide a knife or spatula under the avocado fan to carefully move it on top of the dressed cucumber.

Sprinkle sliced green onions over the top of the cucumbers and avocado. Finish with sesame seeds and some nice salt. Serve, and enjoy!

(Alternatively, chop up the avocado, toss with the cucumbers and dressing, and eat right out of the mixing bowl!)

Kirstin Green is a former restaurateur and an avid home cook with a long-standing connection to the Yoga One family. After completing the 200 hour YTT back in 2008, she created several mosaic art pieces for the downtown studio. She is well traveled and committed to living a life filled with sensory and aesthetic beauty, filling her days with gardening, art-making, baking and cooking. These days, she is shaping a new career in Expressive Arts Therapy with a special focus on the art of food.

Brittany teaches a Level 2, Flow class on Thursdays at 5:30pm. Join us in person at our Mission Hills studio or online via Zoom. Visit www.yogaonesandiego.com to register or for more information.

1. How does yoga show up in your life right now?  

I find yoga showing up almost everywhere. I channel my yoga practice to keep me balanced in both life and work. Sometimes I’ll enjoy a strong tadasana (mountain pose), while standing in line at the grocery store or even try a fun balancing pose! 

While working through a challenge at work, the practice of intentional, deep breathing allows me to stay present. Yoga also shows up as yoga whenever I teach and/or take an online or in-person class with my favorite peeps at my all-time favorite studio, Yoga One 🙂 

2. Where are you experiencing growth as a yoga teacher and/or practitioner? 

Amy Caldwell once said: the quality of your foundation relies on presence. This really hit home for me. Although I am not focused on this as often as I would like, I find that when I am present, soaking in all that is around me (the good and bad), I can work through challenges with a little more ease or enjoy those heartburst moments with a little more gratitude.  

3. What’s your favorite kind of burrito and why? This is a tough one!  I cannot choose… so instead, here are my go-to’s in San Diego:

Best Cali Burrito and Pollo Asada Quesadilla: La Perla

Best Taquitos: Don Carlos

Best Carnitas Plate and Plain Quesadilla: Los Dos Pedros

And Why??? They all just taste so great, or bring some wonderful memories; which are usually connected to a good surf session and a tasty brew.

from Jackie Liu 

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Chickpea Patties

I call this Chickpea Patties (it’s my understanding that to be falafel the ball of chickpeas must be fried). Inspired by Smitten Kitchen’s falafel recipe.  

1 1/4 cup dried chickpeas (garbanzo beans)
1/2 onion, chopped (or 1 cup of chopped scallions)
4 garlic cloves, roughly chopped
a handful of parsley
a handful of cilantro
1 tsp salt
1/2 tsp red pepper flakes (add more if you like spicy things)
1 tsp cumin
1 tsp paprika
1/3 tsp allspice
1/4 tsp turmeric
1/4 tsp garlic powder
Olive oil 

Soak the chickpeas overnight by covering them with enough water so that the water line is at least 2-3inches above the beans. 

Preheat oven to 375F. Drain and toss the beans in a food processor or blender, along with the onion, garlic, parsley, and cilantro. Blend until the beans are crumbly. Add the spices and blend again until you get a small enough crumb that can be pinched together and hold its shape (the size of coarse sea salt is a good reference).  

Generously grease a cupcake pan or mini cupcake pan with olive oil. Press the bean mixture into each mold, filling all the way to the top. Brush the tops with a generous amount of olive oil. Bake for 15-20 minutes, then turn the pan and bake until you can see the edges browning (about 10-15 minutes). Allow the patties to cool for 5 minutes and then free them from the molds using a spatula or butter knife. Enjoy the patties with something saucy like hummus or moutabal (eggplant dip). Or a quick sauce of plain yogurt, garlic cloves, lemon juice, and salt.  

**full disclosure: this recipe is time-consuming. Sometimes I don’t even go the extra mile of blending and molding these patties. My “none patty” method is to roughly chop all of the ingredients (including the beans) and throw them in a pan with lots of olive oil and saute until the onions and garlic are soft. If the beans aren’t tender enough, I pour in a little bit of veggie broth and let it simmer until I’m too hungry to wait. If you choose to go the none-patty route, then you can skip the soak and use canned beans instead. 

Jackie Liu 
Contributing Writer

Jackie’s relationship with yoga began in 2008 but it wasn’t firmly planted until 2018 when she was diagnosed with ovarian cancer. The practice of syncing breath with movement helped quiet her mind and soothe her body. She recently completed the Yoga One 200-hour Teacher Training and wants to use yoga to create positive change and serve as many humans as possible. Outside of yoga she is a self-proclaimed snack expert, and writes about food and cancer for fun: https://tinyletter.com/JackieLiu/

from Kirstin Green

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Jackfruit Tacos
This recipe was adapted from Vegan Huggs 

2 tablespoons oil
1 small onion, finely diced
4 cloves garlic, minced
2 tablespoons tomato paste
2 14 oz cans young jackfruit in water or brine, rinsed and drained well
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon dried oregano or Italian seasoning 
1 teaspoon smoked paprika
Salt, to taste
1 cup vegetable broth
Corn tortillas
Sliced avocado
Shredded cabbage
Salsa Crema or plain yogurt
Anything you like on a taco!

Shred the jackfruit in a food processor. Pulse a few times to get a “shredded meat” texture. Don’t over pulse or it will be mushy. If you don’t have a food processor, you can chop the jackfruit up by hand. 

Heat oil in a large pan over medium heat. Add onion and sauté until translucent, about 2 minutes. Add the garlic and sauté for 30-60 seconds until fragrant. Add the tomato paste and cook for a couple of minutes, until it darkens a little bit. Add the spices and sauté for another minute until fragrant. Add the shredded jackfruit and sauté for about 3 minutes.  
Pour in the vegetable broth and simmer until the liquid has cooked down completely, about 10 minutes. Taste for seasoning and add more if needed. Remove from heat. 

Warm up your corn tortillas in a large skillet over medium heat. Cook for 30 seconds on each side. Build tacos to your taste. I made a quick pickle relish with green beans, fresh corn, shallots and jalapeños and it was delicious on the tacos!

Kirstin Green is a former restaurateur and an avid home cook with a long-standing connection to the Yoga One family. After completing the 200 hour YTT back in 2008, she created several mosaic art pieces for the downtown studio. She is well traveled and committed to living a life filled with sensory and aesthetic beauty, filling her days with gardening, art-making, baking and cooking. These days, she is shaping a new career in Expressive Arts Therapy with a special focus on the art of food.

Jackie leads a Levels 1 & 2 Sunrise Flow class on Mondays and Wednesdays at 7:30am Pacific. Join us in person at our Mission Hills studio or online via Zoom. Visit www.yogaonesandiego.com to register or for more information.

1. How does yoga show up in your life right now?

Yoga provides balance in my life. I live with generalized anxiety disorder, so when it feels impossible to settle my mind and like my chest is going to explode, I’ll do a quick flow of half sun salutations. Even a 5-minute practice helps me regroup, focus on my breath, and connect with the present moment.

In this past year, yoga has given me a sense of community in a time of isolation. With so much violence and hate in our world, yoga continues to teach and to remind me that love, compassion, and empathy still exist. 

2. Where are you experiencing growth as a yoga teacher and/or practitioner?

As a practitioner, I’m learning how to enjoy lying in savasana. Yoga teaches us to connect our internal and external experiences together. Lingering in an external experience (like a physically restful pose) can be challenging for me because of what happens internally – heavy thoughts and feelings often ruminate in my mind and heart. When I’m able to connect to these feelings through an asana practice followed by the stillness of savasana, the flood gates open and I start crying. However, I’m growing and learning to find joy in this experience rather than constantly fighting it out of fear.

3. What’s your favorite kind of burrito and why?

All burritos are my favorite because I love food! I just love eating, especially anything that can be nicely wrapped inside of a giant tortilla. If I’m feeling like a homebody, the one thing that’ll get me to put on my shoes and leave the house is if someone says, “hey, wanna get a burrito?” Doesn’t matter what kind, I’m there. 

Ben leads an All Levels Candlelight Flow class on Wednesdays at 7pm Pacific. Join us in person at our Mission Hills studio or online via Zoom. Visit www.yogaonesandiego.com to register or for more information.

1. How does yoga show up in your life right now?

Yoga is showing up for me in more subtle ways than before, in more of my daily, ordinary life tasks and routines. The differences between on and off my mat are becoming less stark and more fluid. Yoga is showing up in my relationships and interactions with others, I’m seeing myself in more and different ways and seeing myself in more and different people. My practice of yoga is becoming a practice of life.

2. Where are you experiencing growth as a yoga teacher and/or practitioner?

The most noticeable growth is how I’m finding my authenticity, both as a student and as a teacher. The more authentic I can be as a student, the more my teachers are able to see ways to offer assistance. And the more authentic I can be as a teacher, the more my students are able to see my skills and limitations; where I can offer assistance and where I cannot. It’s a practice, but I find I have more time to discover my authentic self when I’m not trying to be what I think others expect from a student or a teacher.

3. What’s your favorite kind of burrito and why?

My favorite burrito is a bean and cheese, add rice and guacamole with a side of sour cream for dipping. My best friend would order one like this when I was younger. One day I ordered it and I was hooked ever since. And now, whenever I eat this burrito I think of her.

Daniela leads a Flow, Level 2 class on Fridays at 9am and she is the lead teacher for Yoga One’s 300 Hour Teacher Training.

1. How does yoga show up in your life right now? 

Yoga shows up in my life as little moments of inner peace. I know my yoga practice is working when even amongst the busiest days or the saddest moments I can take a few breaths and just enjoy being alive– right here, right now.  

2. Where are you experiencing growth as a yoga teacher and/or practitioner?

For me, yoga teaching is a part of my yoga practice and my yoga practice is the fuel and foundation of my yoga teaching. I think the place I am experiencing the most growth is in truly integrating the two – teaching and practicing yoga in a way that equally centers health and well-being on all layers of my being (physical, energetic, mental, emotional, & spiritual). This is something I explore in detail on my podcast Yoga IRL which you can follow on Instagram at @yogairlpodcast, or through my website www.yogairl.org ? 

3. What’s your favorite kind of burrito and why?

My fav burrito is hands down the vegetarian burrito with refried beans from Colima’s in North Park. It’s the real deal— muy delicioso ? 

from Kirstin Green

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Creamy Hemp Seed Salad Dressing (base recipe)

2 TBS hemp seeds
1/4 cup lemon juice or apple cider vinegar
1/8 cup fresh orange juice (optional)
1/2 cup olive oil
2 cloves garlic
Salt & black pepper to taste

Using a blender, combine ingredients together until creamy. Add water 1 tablespoon at a time until you reach desired consistency. 

Variations (add to base recipe before blending)

Cilantro-Lime: 1 bunch cilantro, sub lime juice for the lemon juice (toss a jalapeno in too, if that’s your jam)

Honey-Mustard: 1 tablespoon each of dijon mustard and honey

Herb-Ranch: one bunch of parsley, 1 teaspoon cracked black pepper

Umami-Ginger: sub sesame oil for olive oil, 1 teaspoon miso or soy sauce for salt, and a nob of ginger

Roasted Garlic: if you’ve got roasted garlic laying around, toss a bunch of that in there. (omit the fresh garlic) It’s off the hook.

Basil-Tomato: 1/2 cup fresh basil, and 1/2 cup fresh tomato

Kirstin Green is a former restaurateur and an avid home cook with a long-standing connection to the Yoga One family. After completing the 200 hour YTT back in 2008, she created several mosaic art pieces for the downtown studio. She is well traveled and committed to living a life filled with sensory and aesthetic beauty, filling her days with gardening, art-making, baking and cooking. These days, she is shaping a new career in Expressive Arts Therapy with a special focus on the art of food.

Part 3 of how Yoga One founders Amy & Michael Caldwell turned their love story into a thriving yoga community! Read Part 2 here.

It was early morning. The concrete floor was stone cold. Swami Shivananda, who we would call Guruji, showed up for our first daily private yoga lesson. He was younger than our 27 years, but his big, black and bushy mustache made him look older and certainly more authoritative. As he stood in the center of what was our single room living quarters, he said something about feeling stiff. To loosen up, he jackknifed forward with both legs straight and touched his head near the top of his feet – then, in a flash, he bent backward and brought his head between his legs.

“Uh oh!” I thought.

We had recently arrived in Varanasi from Nepal. One day wandering the streets looking for an Internet cafe (remember those?) we met a man asking if he could be of assistance. His name was Ravi and he invited us to stay with his family. In addition to allowing Amy to learn to cook with the women of the family and finding a tabla drum teacher for Michael, Ravi introduced us to Guruji.

Guruji had us take our positions on the rice bags we were using for mats.* There was a blur of new and intense poses (for us) and the occasional comment from Guruji, including, “After some time, pain finished.”**

And then he was gone, leaving us wide-eyed and astounded. Did we just do what we think we did?

Knowing he would be back the next morning, we immediately established a routine. Re-practice what we had learned, right then and there. Re-practice on the rooftop in the evening and get up extra early to warm up before he arrived the next morning. The weight of our bodies as we laid down on our hard bed increased the soreness. Yet we were keen to learn and explore…and we were having fun.

After some time, the pain finished. Growth and openness to keep learning remained.

*Don’t try this at home, kids. Rice bags are rough and scratchy.

**We encourage listening to your body, not pushing past your edge, and we definitely don’t encourage tolerating any sharp shooting pain.

This article first published on NTCH magazine
Words by Victoria Derr / Photos by Vivian Morellon

Think back to your first yoga class. Was it a crisp studio space? A room with abstract murals on the wall? Was it a relaxing yin yoga class, or a high powered vinyasa class? A YouTube video? An Instagram clip? Or what about a friend encouraging you to do a few cat and cows? 

• 

• 

• 

• 

For Yoga One studio owners, Amy and Michael Caldwell, their first yoga class was far from the norm.

It was on a searing hot blacktop, ambianced with Malaysian marching band music, taught by a dude doing headstands from New Zealand. They both laugh at the memory.

Rewind years earlier, before being studio owners and even before their first yoga class, Amy and Michael were both working in the music biz in LA; Amy, working for Budd Carr, seeking music to place in movie soundtracks and Michael, at Broadcast Music Inc., promoting songwriters and composers. They met at a record release party for Stanley Clark, and from there the yin-yang duo was born. Michael was promoting music to people like Amy, who placed music in movies and television. Already, their meeting seemed synchronistic – a balance of give and take.

Their dynamic duo energy only revealed itself more as the interview progressed. Much like the ebb and flow of an inhale and exhale, their journey with yoga had its moments of collaboration combined with solo self study: from discovering yoga in a book together, to living in separate cities as they deepened their practice.

Shortly after meeting, they wrapped up loose ends in LA and spent the next three years traveling. Between apple picking, bartending, and updating the Lonely Planet guides, the two lived a budget friendly, free-spirited life abroad. 

“I mean,” Amy shook her head as she spoke. “This was before the time of smartphones and instant communication, if we wanted to talk to people back home we had to find an internet cafe. Our parents must have thought we were crazy.” 

During the last year of their travels, they discovered yoga. For these two, their first encounter with yoga came from a few poses found in a book, Fit for Life. As they continued their travels, they met other individuals who were practicing yoga who would share different parts of yoga, the philosophies, the pranayama. 

NTCH sat down with the two yogis, who shared stories of going to JTMF with their kids, driving over tumbleweeds, Vipassana meditation, and balancing their everyday life through yoga.

NTCH: So how did you two come to yoga, or how did yoga come to you?

MICHAEL: It really was super organic. There’s the phenomenon that once you become aware of something, you see it everywhere. So as soon as we did the few poses we found in that book, Fit for Life, we were in Malaysia walking in the forest, and we look down into a valley and there was this guy who was doing something down there. We had never seen a video, or been to class, so we asked ourselves, “Is he doing yoga?” That night we saw him at the coffee shop, and went over to him, and he invited us to come join him the next day.

So my first yoga class ever…he takes us to the edge of a Malaysian high school, and we’re on the blacktop, in the summer, and it’s about eighty degrees, and we took off our t-shirts and put them onto the ground as mats. And we practiced on the blacktop. And in the distance, just across the way, was the Malaysian marching band [Michael imitates tuba sounds for emphasis] And that was my first yoga experience.

AMY: As we kept going, we would find books and other people who practiced. Two years later when we got to India, we were very much ready to immerse ourselves in that experience. We studied with a private instructor for six weeks that came to our house every morning for an hour. 

MICHAEL: We were on an exploration. I mean, we both went to college in LA, worked in the music business. How fun, it doesn’t get more fun than some of the experiences we had. But the fact that we were looking for more in terms of personal growth set us up to be open for something like that. Trying to engage with your body for its own purpose rather than as a vehicle to get something done. That was a revelation for us.

Read the full interview with NTCH here.

Part 2 of how Yoga One founders Amy & Michael Caldwell turned their love story into a thriving yoga community! ? Read Part 1 here.

“After living on an uninhabited island in Fiji for four days, we returned to the main island Viti Levu where we met a man whose parents owned an apple orchard in Australia. Months later and wanting to make some extra money to fuel our backpacking adventures, we traveled to Stanthorpe and began a two-month grueling and glorious time as apple pickers. 

At the crack of dawn, we rose like zombies and made our way to the orchard. There we fired up the tractor and rumbled to our assigned paddock. For the rest of the day, we frantically scaled up and down ladders grabbing as many apples as we could and then unloaded them one bag at time into the trailer bins. At night, we returned to our cabin, hastily made sandwiches for the next day, enjoyed a quick dinner and went to sleep.

If there was any spare energy, we would read a section of “Fit for Life” by Harvey and Marilyn Diamond. We had become vegetarians a year or so before and were trying out veganism and food combining. The book also suggested we do yoga and there were some super simple stretches included. After picking apples for ten hours a day, ten days in a row without a break, the handful of poses felt tremendous. And that was the genesis of our asana practice. Perhaps in retrospect, we had already begun our yoga practice by becoming conscious of our diet and lifestyle; the poses helped to further expand our awareness. 

Once you turn on to something you often see it all around you. As we traveled from country to country, we found additional inspiration to deepen our practice. By the time we got to India, we knew yoga was something we wanted to embrace more fully, and we began an earnest practice, study, and discipline. During a ten-day Vipassana meditation near Bangalore, we first heard the mantra, “Start again.” – Amy & Michael Caldwell

?Stay tuned for Part 3! ?

from Jackie Liu

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Fruit and Veggie Smoothie

3/4 cup milk or milk alternative
1/2 cup greek yogurt or non-dairy yogurt
a handful of frozen broccoli 
a handful of frozen strawberries
2 handfuls of fresh spinach 
1/2 ripe banana
1 tsp chia seeds
2 Tbsp hemp seeds
1 Tbsp maple syrup (optional, if you like things sweeter)

Throw all of the ingredients in a blender. Start off on the lowest setting to get the frozen bits moving. Then gradually increase the speed, adding a little liquid if needed, and blend to desired consistency. 

Fun ideas:

– replace spinach with 2-3 kale leaves (stems removed)
– replace broccoli with 1/2 cup frozen peas
– replace strawberries with any handful of frozen fruit
– add 1/4 tsp almond extract or 1/2 tsp vanilla extract

Jackie Liu 

Jackie’s relationship with yoga began in 2008 but it wasn’t firmly planted until 2018 when she was diagnosed with ovarian cancer. The practice of syncing breath with movement helped quiet her mind and soothe her body. She recently completed the Yoga One 200-hour Teacher Training and wants to use yoga to create positive change and serve as many humans as possible. Outside of yoga she is a self-proclaimed snack expert, and writes about food and cancer for fun: https://tinyletter.com/JackieLiu/

by Laura McCorry

Everyday Mindfulness: 108 Simple Practices to Empower Yourself and Transform Your Life

by Melissa Steginus

Summary: Everyday Mindfulness is designed as an active workbook to help increase self understanding and mindfulness habits. For 108 days (and perhaps beyond), Steginus encourages you to keep the book close at hand. Each day is divided into a brief explanation of the purpose, then the mindfulness practice, followed by space for reflections, comments and notes.

Why I Love It: It’s designed to be read slowly, just one page a day. You don’t slog through paragraphs and long passages to get to its core truths. One of my favorites is Day 31 Engage in Play:

“Make yourself laugh today. Practice ways to express yourself and goof around a little! Schedule at least 10 minutes of play, during which you do something simply for the sake of enjoyment. Even if it feels silly or uncomfortable, do it anyway. Life is too important to live without play!” 

Recommended For: Readers ready to take a journey through the physical, emotional, rational, spiritual, occupation, and network realms of self-study. One of the lessons I’ve gleaned from this past year is that true self-inquiry is always rewarded with greater insightful clarity or with more acceptance for circumstances outside our control. Those seeking a systematic approach to examining mindfulness in all its aspects might find this book to be just the tool they’ve been looking for. 

Everyday Mindfulness is published by TCK Publishing.

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

from Jackie Liu

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Sweet Coconut Black Rice & Beans

• 1 cup black rice (also known as forbidden rice)
• 1 can full fat coconut milk**not the stuff that comes in a carton
• 1 1/2 cups water
• 1 can aduki beans, (also known as adzuki, azuki, or red beans)
• 3 Tbs maple syrup (or any sweetener you like)
• 1/4 tsp salt **omit if your can of beans are salted
• optional: for more protein, add 1/3 cup quinoa to the rice (before cooking) and up the water to a total of 2 cups. 

Pour the whole can of coconut milk into a pot. Add the rice and water (plus quinoa, if using), and stir to combine. Bring to a boil and then cover and simmer for about an hour, or until the liquid is mostly gone. Make sure to give it a good stir every now and then to keep the rice from sticking to the bottom. Don’t worry if it does, it’ll unstick itself when you add the beans. 

While the rice is cooking, drain and rinse your beans, but KEEP THE JUICE! Heat up the juice so it’s warm to the touch. Add 1Tbs maple syrup and then add the beans back to the juice and stir. Let those soak until the rice is done. 

When most of the liquid is gone from the rice pot, remove from heat. Stir in the beans plus the juice and add the remaining maple syrup and salt. The moisture from the bean juice will help free the sticky bits from the bottom of the pot. 

Serve warm or cold. Top with almond milk or more coconut milk, hemp seeds, chia seeds, fruit, more sweetener, whatever you like!

Jackie Liu 

Jackie’s relationship with yoga began in 2008 but it wasn’t firmly planted until 2018 when she was diagnosed with ovarian cancer. The practice of syncing breath with movement helped quiet her mind and soothe her body. She recently completed the Yoga One 200-hour Teacher Training and wants to use yoga to create positive change and serve as many humans as possible. Outside of yoga she is a self-proclaimed snack expert, and writes about food and cancer for fun: https://tinyletter.com/JackieLiu/

guest post by Karen Beers

The power of gratitude is remarkable. When we take time to slow down and mindfully recognize the abundance in our lives, we create a positive inner shift that extends far beyond ourselves. 

1. Start the day with gratitude by acknowledging that we are given a priceless gift – to be alive right now. Each day, we wake up with new possibilities and opportunities to learn and grow. Each day, we are gifted time and the pure potentiality of how the hours can be utilized.

2. Feel gratitude for yourself, your body, your physical abilities, and talents. There are countless lessons to be gained from acknowledging what a gift it is to move and breathe. It’s important to appreciate your individual limitations, too. Gratitude can help you slow down and acknowledge the countless skills you have to share with the world. You are an integral part of the community and what you offer is incredibly valuable.

3. Express gratitude and appreciation for community. Family, friends, neighbors, and those connections near and far are integral support systems. These people are there to help us show up and be the best version of ourselves. Our community lifts us up so that we can share our strengths and abilities, and these people also help us to ground and center ourselves when we feel fractured or unsettled. 

4. Expand your awareness of gratitude to all of nature. We are so blessed to live in such a beautiful world. By simply stepping outside and looking around, we provide ourselves space to receive many therapeutic qualities that enhance our well-being. Take time to acknowledge the natural beauty of the world and receive the benefits it provides to us.

Many blessings tend to go unnoticed when we are distracted by our daily tasks and obligations. By making space in each day to practice gratitude; we find an abundance within and around us. As Albert Einstein so wisely said, “There are only two ways to live your life.  One is as though nothing is a miracle. The other is as though everything is a miracle.” 

THANK YOU to everyone here and the wider Yoga One community! The Yoga One blog has become a place where we showcase the people who make our community so special, where we share life, humor, and reflection, all with the goal of helping others live healthier and happier lives.

Let us know what you’d like to see more of and where you think we’re doing a good job or need to improve! We welcome all comments, questions and submissions.

Here’s a look back at our top 5 Posts from the past year:

Dive Into the Details – How to Practice Warrior III Pose (Virabhadrasana III)

Yogi Reads: Courage: The Joy of Living Dangerously

Yes to You: A Yoga Teacher’s Poem

Yogi Reads: Living Your Yoga

Calling Savasana By Its Name

Looking for the perfect meal to complement your yoga practice? Maybe you just need a jolt of inspiration for the weekday dinner line-up. May we suggest…

Kimchi Fried Rice

– 4 cups cooked rice (1-day old rice will give the best texture)

– cooking oil of your choice (preferably something with little to no flavor)

– 1/2 small onion or 2 shallots, chopped 

– 2-4 garlic cloves, minced 
 
– 1/4 cup kimchi juice

– 1 tsp soy sauce or tamari

– 2 tsp gochujang (optional-adds a touch of sweetness and umami flavor)

– 3 tsp sesame oil 

– 1 handful of mushrooms, chopped (I like shiitake or oyster)

– 1 cup of chopped up leafy greens of choice (kale, spinach, chard are all fun)
       **optional: add a chopped up hearty vegetable (ie. 2 carrots, or 1 zucchini, or 1 small sweet potato)

– 1 cup kimchi, roughly chopped
       ** (make your own kimchi here)

– a sheet of nori cut up into strips, or use your favorite Nori Furikake

– sesame seeds, or use your fave Nori Furikake

– green onions, thinly sliced

– fried eggs (optional) 

In a cast iron skillet or non-stick pan, heat up the cooking oil on medium-high, and saute the onion and ginger until the onions soften a bit. In a small bowl, stir together kimchi juice, soy sauce, gochujang, and sesame oil, and set aside. If you’re using hearty vegetables, add those to the pan and cook until they start to soften, adding more cooking oil if the pan is too dry. Add the mushrooms and cook until they darken. Add the leafy greens and cook until they start to wilt. To the pan, add the chopped kimchi, cooked rice, and the kimchi juice sauce, making sure everything is well incorporated. The fried rice is ready when the juices are all absorbed. In a separate pan, quickly fry an egg or two, per serving. Serve up the fried rice in a bowl topped with nori, sesame seeds, green onions, extra kimchi, and fried eggs. 

Jackie Liu

Jackie’s relationship with yoga began in 2008 but it wasn’t firmly planted until 2018 when she was diagnosed with ovarian cancer. The practice of syncing breath with movement helped quiet her mind and soothe her body. She recently completed the Yoga One 200-hour Teacher Training and wants to use yoga to create positive change and serve as many humans as possible. Outside of yoga she is a self-proclaimed snack expert, and writes about food and cancer for fun: https://tinyletter.com/JackieLiu/

1. How does yoga show up in your life right now?

I am currently in what is called “the sandwich generation.” I have elderly in-laws, a mother fighting cancer, and two teenagers who need my love, care, support, and attention, especially in these uncertain times.

Our living room has become the “yoga space.” It’s been so wonderful having my kids and husband join me in my yoga classes and my personal practice. Yoga has been my comfort. Yoga reminds me to breathe, to slow down, and it allows me to return to myself so I can recharge.

2. Where are you experiencing growth as a yoga teacher and/or practitioner?

I’ve certainly grown technologically during this time. Navigating Zoom and Webex has been fun and challenging 🙂  It’s been a big shift for me not being in the same physical space as my students and giving hands-on adjustments. Nonetheless, I feel so grateful to offer classes online, where I still get to guide and connect with my students. 

I’ve also grown personally in my meditation practice in that I’ve finally learned to be consistent. My daughter and I started meditating together and we’ve been keeping each other accountable. I feel much more grounded, connected, and present when I make time to practice meditation on a near-daily basis.  

3. What’s your favorite kind of burrito and why?

My favorite is a burrito bowl (no gluten!) 🙂  I like it with brown rice, black or pinto beans, lots of veggies, lettuce, guacamole, extra cilantro, pico de gallo, and hot salsa. 

1. How does yoga show up in your life right now?

Yoga is like a longtime, dear, best friend to me, always there through both good and challenging times. I’m grateful for Zoom and the opportunity to connect online with my students and fellow yogis. It’s not the same as in person, but I know in the future it will be all the sweeter when we get to be together again.

These days my practice is teaching me presence and patience. I learned the pauses in my practice: the pause after a pose, or a sequence, or the inhale-pause-exhale-pause. I try to sit with the pause, however difficult or uncomfortable or scary it may feel.

I’m applying that to my life now, this pause in our regularly scheduled life. It’s a time to tune in and explore the inner landscape. A time to sit in the pause and feel the sacred space between. Yoga has always been preparing us for this uncertain time. Here and now we get to put these tools of patience, practice, presence to work.

We often forget that we have the tools. I do all the time. Then I come back to my mat, to my breath, and remember.

2. Where are you experiencing growth as a yoga teacher and/or practitioner?

I’ve grown technologically since mid-March. I remember the first Zoom class I taught on March 15. It felt so odd to have my students in the living room with me! My lighting was way off and the sound wasn’t good.

I’ve since moved my yoga space into a guest bedroom with abundant natural light as well as studio lights borrowed from Nam Chanterrwyn. We put the bed and furniture into storage and my kids bought me a microphone for Mother’s Day 🙂 

I’ve also become much more dedicated to my home practice. Now that I have the space set aside, I wake up each morning and go to my yoga loft. I read from my yoga texts or draw an angel card and sit to meditate; then I transition into a physical practice for however long I can. Some days it’s just a few minutes, other days I spend 2 hours doing my home practice. 

3. What’s your favorite kind of burrito and why?

I love a good bean and cheese burrito with chips and guacamole on the side ?

by Amy Caldwell

“A piece of old cloth, especially one torn from a larger fabric, used typically for cleaning things.”

Although likening meditation to a rag is not a common metaphor, we are living in uncommon times.

Each one of us is a piece of the whole. And while we aren’t necessarily “old,” we have some amount of human experience under our belts. In our regular daily lives, we can sometimes feel separate or “torn” from the whole.

Right now, we have an opportunity to deeply see and connect to the reality that we are part of a much larger fabric.

Especially under the current circumstances, the importance of cleaning takes on a powerful relevance  – why not use this time to investigate our perceptions, what filters and lenses we employ to see the world? Can we allow ourselves to be more open, curious, and loving?

R.A.G. This simple acronym can serve as a daily meditation in as little as three minutes (one minute each):

R      Relax
A      Awaken
G      Gather

Relax. Enjoy a few deep breaths. Move in any way that helps facilitate relaxation: Exhale with an open mouth, roll the shoulders, tense, and relax the face.

Awaken. Bring awareness to anything in the present moment: sound, smell, thoughts, emotions, body sensations. Meet whatever you find with curiosity and love – as you would a cherished friend.

Gather. Locate an area in your body where you feel the breath: i.e, the torso or nostrils, etc. Choose one location and gather your full attention there. Each time the mind wanders away, return to watching and feeling the breath. Remain here, in the present, and enjoy the experience.

Amy Caldwell
Contributing Writer

Amy (E-RYT 500) has dedicated herself to the practice, study and teaching of yoga since discovering its joys and benefits in 1997 while backpacking throughout Asia, Australia, and parts of Europe. Amy is a Co-Founder of Yoga One and lead teacher for their yoga teacher training program.

Our mission at Yoga One is to help you live a healthier and happier life. Through mindfulness and movement, yoga supports your overall wellbeing while also releasing fear, decreasing anxiety, and cultivating a sense of peace. Yoga is a powerful force for connection.

3 Ways to Practice Yoga and Foster Connection at Home

1. Stream Yoga One Classes Online

Yoga One is happy to be able to continue sharing the joys and benefits of yoga and community with you online via Zoom live interactive classes. See our full class schedule here.

Here’s how to practice with us online: When you pre-register for a class online, you’ll be emailed a unique viewing link to practice alongside your favorite instructor live. Download Zoom on your device (tablet, phone, computer) and have your charging cable nearby if needed. Then simply roll out your mat, test your audio, and enjoy your practice!

All memberships, class packages, and drop-in rates will apply – click here for more information.

2. Private Instruction over Videochat

Did you know you can set up a one-time or recurring private lesson online? It’s a unique experience from an in-person lesson and there are some serious benefits: tailored instruction for your body and how you’re feeling that very day, practice in the comfort of your home, enjoy deepening your knowledge of yoga from one of our highly trained teachers. Email info@yogaonesandiego.com to find out more.

3. Home Practice

If you’ve ever wanted to practice yoga at home, now is the time! Practicing yoga by yourself deepens your relationship to yoga, to your body and to mindfulness. How long to hold a pose? It’s up to you! Move and breathe in the moment exactly the way that serves you best. Yeah! Here are 6 Ways to Build a Home Yoga Practice. 

fiction by Laura McCorry

It was almost time. Christine Tran took a deep breath and let it out slowly, watching her face in the mirror. Her straight, black hair was starting to grow back, just as thick as before chemo, which surprised her. It felt weird that she was no longer visibly marked by cancer; even weirder to realize that people she met now wouldn’t know about that chapter of her life unless she told them.

A month ago, she’d decided to try a yoga class with a friend. It was a community class, led by a new instructor, and maybe that partly explained their experience, but from the moment Christine walked in the door, she had felt nervous about reconnecting with her body.

In the middle of class, when the instructor tried to physically assist her into a deeper twist, Christine wanted to run out of the room. Instead, she told the instructor quietly but firmly that she physically couldn’t twist any deeper. What Christine didn’t explain was that she was thirty five years old and in the past year, she had undergone major abdominal surgery and lost several organs, as well as a football-sized tumor.

After class, her friend had been incensed on her behalf. “Did the instructor ask you about injuries before the start of class?” No, Christine shook her head. Her friend wanted to complain at the front desk but Christine stopped her. She didn’t like confrontations and she really didn’t want to explain her medical history in front of everyone.

The clock read almost 4pm on a Friday. The sun was shining out the window, which Christine knew meant it was warm enough she would only need a sweater, even in January, because she now lived in San Diego. Back in Virginia, it could be bright and sunny and still forty degrees outside. Christine shivered involuntarily. It had been more than six months since her last chemo treatment and she still experienced near-daily side effects. It was very nice to live in a warmer climate.

“Are you ready?” Christine asked her reflection. Her dark eyes stared back at her with determination. She knew not all yoga teachers were the same and she knew, or had an inkling, that yoga was a practice that might really help at this stage of her life.

It was a short drive to Yoga One downtown and she easily found a parking spot, most of the offices were emptying that time of day. The instructor greeted her at the door with a friendly smile, “Hi, I’m Missy!” Christine filled out the new student form and briefly wrote out her relevant limitations, not wanting to write down the actual saga. She wondered if Missy would read the form or if Christine would need to bring it up herself.

Upstairs, Missy approached Christine’s mat and talked clearly but discreetly just to her, “I saw you noted down abdominal surgery, do you have any concerns you’d like to share or questions about our class?”

Christine felt a warm glow of appreciation inside her chest. “I still have a lot of scar tissue, so I won’t go very deep into twists,” she told Missy.

“That’s totally okay,” Missy reassured her. “Don’t do anything that doesn’t feel good in your body. Feel free to modify any poses and if you need a suggestion for something else to do, you can just wave at me and I’ll be happy to come help.”

guest post by Irene Jones

How does your meditation practice look and feel? We’re highlighting stories of meditation in everyday life to help de-mystify this life-changing practice and share simple meditation techniques with those just getting started. Share your experience in the comments or by email, info@yogaonesandiego.com

These days, my meditation practice is me waking, taking my time, checking in with my emotions, my physical self, and my breath (when I remember, because there is a tendency for the cogs in my brain to start gaining momentum pretty quickly.) I do a little yoga in bed. Nothing strenuous, a few yummy stretches, cat cows and twists and neck attendance to loosen up any stiffness.

I brush my teeth, drink some water, and soon enough I sit comfortably on a cushion facing my window that opens out towards spaciousness and the natural elements. Just before this, I light some incense. I sit nice and tall, roll my shoulders back and lift my heart, starting with a good posture. Of course, it relaxes as I meditate and from time to time, I gently reset the weight in my sitting bones and lift the crown of my head.

Grounding first, I encourage my lower body to be heavy and my pelvic floor to relax. I check in with the Manomaya Kosha, the mind sheath, or how we process our thoughts and emotions. I rest here for a while scanning my entire body head to toe.

I check in with my breath and follow it with my awareness until I get distracted and then I gently bring my awareness back to my breath again.

Most importantly, for me these days, in my meditation practice is opening to my emotional self, so I feel-in. I ask myself, “How am I feeling?” “How am I?” and I patiently wait and open to my experience as it unfolds. I meet myself with kindness and permission for whatever is there and for whatever wants to come to my attention. I hold the sensations of my inner experience in a very sacred and tender embrace. This is my practice.

I rest here for as long as I like. I can then move on to my mental space, check in, honor my mind and all that it does for me and for all its potential. I ask myself, “What would peace feel like in this moment?” I rest in patience for a sense, if it comes to me; if I can cultivate it this morning, if not, no judgement. I rest in the light of my own awareness. Every day is different. 

I especially love when I can get outside early in the morning, when it’s quiet so I can meditate in nature; I’m not sure if there is anything more lovely. Maybe I’ll do some yoga or qigong too. I am blessed to have gained these skills over the years, practicing on and off, making a gradual home for my expanding awareness and my inner peace.

Meditation in itself is not a difficult thing to do – however, to commit to a daily practice, even if just for a few weeks or months can be challenging. Though the rewards are worth it. Meditation can make a huge difference to how we approach ourselves and others; gifting us with opportunities to experience space and patience and self-acceptance while in relationship, it is a fantastic teacher.

Ultimately, we are listening to our own inner teachings and wisdom. I recently heard, that if we can think of it like brushing our teeth, then it will be an easy habit to begin. Five minutes every day is all you need. For me, it depends on how I feel, 20 minutes, sometimes longer, sometimes less, and sometimes I incorporate meditation into my daily activities themselves. Just being present and mindful in each moment is a practice in itself.

What better way to experience community and inter-connectedness than by practicing yoga alongside hundreds of other wonderful humans at Waterfront Park in downtown San Diego? We had an absolute blast and we can’t wait to participate again next year!

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.

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 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!

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

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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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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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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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.

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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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

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

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

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 Laura McCorry

Anti-resolutions for the modern yogi

It’s good to reflect on where you’ve been and where you’d like to go – to identify the areas of your life where you’d like to see change. But too strong a focus on these things draws us into regret/shame about the past or anxiety/pressure about the future. 

Here are five things I don’t want to do in the coming year. The only way I can avoid them is by not doing them this very moment. There is only here. There is only now. The stroke of midnight will come and go, but the present moment is always with us and always extends the promise of change and of living life more abundantly. 

May you find balance and harmony, right where you are, right now.

1. Dream about things I want instead of doing them.

If you never take the risk, you can never be disappointed. It’s easy to talk or think about the big, incredible things you want to do or experience in life but not take steps towards accomplishing them. Almost any goal can be broken down into concrete small steps that will set you on the course to accomplishing it. Even if your goal is an experience like traveling, you can consciously save a little bit of money each week to work towards this goal.

2. Put off until tomorrow something that can be accomplished today.

On a related note – there’s almost no task more onerous than the repeated experience of thinking about and dreading it. The more you practice embracing the present moment for action, you practice cutting off anxiety at its source. Do your chores. Have the hard conversation. Make an appointment with the dentist. There’s no time like the present moment – in fact, yogis know that’s all there is.

3. Blame someone else for not doing the thing I expect or would like them to do. 

This one sounds ridiculous when you put it in words but it’s very common. Your partner didn’t do something the way you would have done it. Your friend hasn’t called to check on you and you’re feeling lonely. The weight of all these hidden disappointments is too much to carry around embittering your own heart. In the now-immortal words of Elsa, Let it go, let it goooo…

4. Try to adhere to a strict new schedule of eating/exercising/meditation/reading/etc. 

There’s a reason most people fail to keep up with their New Years resolutions by February – it’s because habits are so very strong. Do I want to eat healthy, delicious food, do more yoga and make a bigger dent in my reading list? Hell yeah! But trying to use January to force myself into compliance just isn’t going to work. There are other ways to bring about positive change in your life and all of them require attention throughout the year and not just on January 1st. Marianne Williamson captured the yogic philosophy by stating, “You must learn a new way to think before you can master a new way to be.”

5. Continue to think and operate on the scarcity mindset. 

All too often, we confuse abundance with scarcity. For example, scarcity thinks: I won’t invite my friend over because my house is messy. But focusing on abundance thinks: I have friends, a house, and everything I need and want for daily living. Each day you’re presented with the opportunity to view your life as a scarce commodity or an abundant one. You can guard, protect, and parcel out the best moments or you can celebrate, share, and be fully present for them. I know which one I need more of in this new year.

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

Ever find yourself at the end of the work day wishing the yoga studio was just a little bit closer to your office? What about having yoga classes available in your office?

Yoga One proudly offers high-quality yoga instruction on-site for local businesses. We’ve helped establish corporate yoga programs since 2002 for companies such as SDG&E, SEMPRA, and Cox Communications.

Establishing an onsite class is easier than you might think! There are many different models of cost sharing available between employee and employer. All you need is an open space (often a conference room!) and you and your team can experience the joys and benefits of yoga:

Benefits to Employee

• Decreased stress
• Promotes a healthy lifestyle
• Improved strength and flexibility
• Sense of peace and relaxation
• Improved listening and communication skills
• Increased energy
• Better emotional balance
• Leave class feeling refreshed and renewed!

Benefits to Employer

• Increased productivity
• Increased workplace satisfaction
• Fewer employee sick days
• Promotes a positive office environment
• Excellent team-building experience
• Your office will love it!

Contact Michael Caldwell to set up yoga at your workplace today! Phone: 619-544-0587 or email: info@yogaonesandiego.com

by Olivia Cecchettini

“Yoga & Ayurveda: Self-Healing and Self-Realization” 

by David Frawley

Summary: Yoga & Ayurveda is an excellent primer for those new to either topic. Known as the “sister sciences,” Yoga and Ayurveda have been practiced together for centuries to bring the whole person into a state of health and wellbeing. This book summarizes the most important tenets of each practice and gives intelligent ways to implement its teachings into your everyday life. It also contains enough pictures of yoga poses to support a beginning home practice.

Why I Love It: With the rising popularity of Yoga in the western world, I believe it’s important to show how Ayurveda is a necessary and hugely beneficial complementary practice. From the seasoned practitioner to the brand new beginner, both disciplines are relevant to contemporary spiritual practice and healthy living.

I especially enjoyed the chapter on chanting – finding my voice as a teacher has been a journey of constantly going deeper and accessing that true connection within. Using the techniques from Yoga & Ayurveda, I’ve learned so much more about my unique constitution and how I can best support this body from my diet to my skin care routine.

As they say, knowledge is power. Empower yourself to heal yourself.

Recommended For: Anyone wanting to know more about the harmonious interplay between Yoga and Ayurveda and their healing magic for the human body and experience. Even though the two practices are different and unique, it is their combination that will catapult growth and change into your life.

These practices may come and go or may become part of your routine – either way, this book is a good reminder to keep coming back to self-love and self-care. This “coming home” into our own hearts ripples out through our environment and the practice of healing oneself becomes the practice of healing the world. 

 

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

One of my teachers used to begin class with two simple questions: Where are you?

At work, at home, at the grocery store. At yoga, waiting for class to begin. So many thoughts and plans running through my head. My body carried me to class, through the motions of walking, driving, talking, sitting, without any special notice or conscious direction.

Where are you?

His voice was clear and strong. The entire class answers back with one voice:

Here.

Then the next question: What time is it?

Morning, afternoon, after work. I’m in the middle of something, still working it out, making plans. Thinking about someone, wishing, worrying. Early with nothing to do then running late and feeling anxious. The day slips away hour by hour until I rush to make it before they close the door and hastily sit down on my mat.

What time is it?

The room has grown quiet and still. I’m aware of everyone in the room and how our disparate thoughts and experiences have all been submerged into this one experience, together. We answer:

Now.

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

From the first time you meet Kathi Diamant (or see her on KPBS TV) her sparkling eyes alert you to her intelligence and vibrant energy. That energy further manifests in an apparent and tangible eternal youthfulness. As Franz Kafka stated, “Youth is happy because it has the ability to see beauty. Anyone who keeps the ability to see beauty never grows old.”

Come to her Qigong class on Wednesdays at 9am to try this wonderfully vibrant practice. Check out our full class schedule here.

1. Let’s start with the basics, what is Qigong?

Qigong translates as “energy” (qi or chi) and “work” (gong), but I prefer to think of it as “energy play.” It has been used for centuries as an integral part of Traditional Chinese Medicine, prescribed both for the prevention and cure of chronic illnesses. Comprised of flowing movements designed to balance both hemispheres of the brain, Qigong is exercise that works from the inside out.

It truly is a practice available for everyone, at any age. It can be practiced sitting or standing, and no prior experience is required. We learn three things in Qigong: balance, letting go, and feeling our own energy. Through Qigong, we learn to differentiate between the Yin and Yang energy flowing in the body, and to integrate mind and body in a moving meditation.

2. What first attracted you to Qigong when you began your practice?

I took a Qigong class through the YMCA and I loved the experience of relaxation and focus at the same time. It was a perfect complement to my yoga practice, but also a different sort of workout. In Qigong, there is no effort, no force, you build strength and balance through letting go.

My real practice began in January 2000 when I started lessons in Tai Chi with Henry Cheng, a Fifth Generation Master in Wu-Style Tai Chi Chu’an at the YMCA Mind-Body Center. Master Henry specializes in developing, cultivating and increasing one’s own energy. Qigong is the concept, or idea, behind Tai Chi which is known as a form of Qigong.

3. What is your favorite place or time of day to practice?

My favorite places are outside, especially near old trees, which intensify the feeling of energy. But my absolute favorite is on the beach, at sunset. Sunrise is good, too, but it happens far less often!

4. What’s the most challenging aspect for you?

Focusing my mind. While my body has gotten much stronger and healthier, focusing my mind on my breath and movement is the real trick. New studies have shown that thinking about what you intend to think about produces higher levels of happiness, satisfaction and peacefulness. So the mind aspect of this mind/body exercise is the most challenging.

5. If you were an animal, you would be: a dolphin, definitely.

6. Describe what Qi Gong means in your life using just 6 words: playing with energy keeps me healthy.

7. What might your students be surprised to learn about you?

I have written a biography entitled “Kafka’s Last Love” which has been translated and published in ten countries, and since 1998 I have been the director of the Kafka Project at SDSU, where I lead the international search for Franz Kafka’s literary treasure, stolen by the Gestapo in 1933.

8. Do you have any words of wisdom or advice for new students?

By practicing Qigong, you can improve your health, your happiness, and the quality of your longevity. Without effort, without force, and without any special equipment!

by Olivia Cecchettini

“Light on Life: The Yoga Journey to Wellness, Inner Peace, and Ultimate Freedom” 

by B. K. S. Iyengar

Summary: Known throughout the world as one of the great yoga teachers, B. K. S. Iyengar touched many lives through his teachings and writings. In Light on Life, Iyengar shares his insight into the body, mind and spirit connection acquired throughout his lifetime of practice and teaching yoga. Exploring the spiritual and mental aspects of yoga, this book is the perfect counterpoint to Iyengar’s Light on Yoga, which focused on the physical practice. Written in a conversational tone, I felt as though I were sitting in one of his classes, enjoying each anecdote as they were revealed in his mind and heart.

Why I Love It: Timing is everything! They say that “when the student is ready, the teacher will appear.” I had tried to read this book many times but it didn’t hold my attention. It sat next to my bed for months until the day I decided to give it another try. Suddenly, I couldn’t put it down. I soaked up every word like a sponge. I had been feeling a lull in my teaching at the time and this book re-sparked my passion and sense of purpose. That connection made me love this book – you never know just when you’re ready to receive the message intended for you.

Recommended For: I recommend this book for anyone who is looking to discover yoga beyond asana (the physical poses.) Oftentimes, it is the physical practice that draws people in, but the sense of connection to a wider community, the deep sense of wellbeing and peace obtained from the mental and spiritual side of yoga is what keeps me coming back. This month I invite you to go deeper with your practice and your life!

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.

It’s happening again! Join Amy Caldwell this Saturday June 20th aboard the USS Midway aircraft carrier for a FREE yoga class from 8am-9:30am.

We’ve partnered with the Downtown San Diego Partnership and Scripps Health to offer an all levels, family-friendly yoga class to support Healthy Living in the City.

Last year we had about 400 participants and this year the event is already completely booked with 1000 people expected! We can’t wait to unite our intentions for healthy living with so many and practice yoga together.

San Diego Jumble interviewed Amy Caldwell about this Saturday’s class – listen here and find out about other upcoming free yoga classes in San Diego!

by Sarah Clark

I’ve come to think of my eight-limbed yoga practice a lot like the image of the bodhisattva Avalokite?vara from the Buddhist tradition. This figure, said to embody compassion, is often depicted with many, sometimes innumerable arms. Each one of these arms and subsequent hands holds a different kind of tool – the tool that will be just right for the task; and that right tool depends on the circumstance.

Like many westerners, I was introduced to yoga through asana, or the practice of yoga postures. Asana is the third limb of yoga in the eight-limbed path. For a long while, my practice was characterized solely by the time I spent on my yoga mat, sweating, moving and breathing (working with the energy of breathing is the fourth limb, by the way: pranayama). It was glorious.

But after awhile, I felt other seeds starting to grow. My posture and breathing practices were effecting other aspects of my life. I couldn’t quite put my finger on it, but I felt as though I was becoming more patient and calm. I could feel these seeds sprouting tendrils that were reaching down into deeper parts of me that earnestly valued compassion, kindness and peace. I was hungry to understand more about what was happening.

I found teachers, or maybe they found me, that were eager to foster my deeper growth. I started learning about the eight-limbed path and I started to ask myself hard questions and take on new practices. I wanted to know: what is this practice for? Why bother? Why, exactly, am I dedicating all this time in my life to practice? Where is it leading? What are my truest, deepest values?

The beauty of the eight-limbed path is that it dealt with the whole of me. The first limb, the yamas, profoundly changed my life. The yamas are comprised of five ethical practices that help us navigate the sticky world of relationships. We activate these yamas in our actions and speech, in how we listen, and how we work with our thoughts. We wrestle with the intention to cause no harm (ahimsa), to be honest (satya), and to let go of our tendencies for greed (aparigraha).

I discovered that the other limbs were equally potent. I learned how to cultivate patience when yoga postures and everyday life was high in intensity (practice of tapas) and how to find contentment in my being regardless of circumstance (santo?a). These are part of the second limb, called the niyamas.

I learned to harness the subtly of my breath, and how to savor its energetic effects with more nuance as I dove deeper into the fourth limb of pranayama.

I learned how to work with my sensory experiences and to let go of them through the fifth limb of pratyahara so that I was able to psychologically settle down. This paved the way to being able to mentally stop running around and running away in my mind: that’s the sixth limb, dharana.

I began a quiet, seated meditation practice, limb number seven, dhyana. I took a deeper look at how I constructed my reality. Now, I sit every day. And samadhi, the eighth limb, opens up in moments. This is the limb of being fully integrated in my life, just how it is. It circles me back around to the first limb again, begging that I use these deeper insights and growing wisdom in the actions I take in my life.

The eight-limbed path has not led me to some constant state of bliss or ended world hunger. But its richness is a scaffolding through which I stay more steadily connected with what is most meaningful in my life. It keeps my eye on the target of living a life of kindness, compassion, steadiness, and love. And it is whole. It addresses my entire, interwoven body-energy-mind-heart.

As a practitioner, and especially as a yoga teacher, I owe it to myself and to the world to take on a more whole practice; it’s critical I encourage my practice to mature. We live in a complex, interconnected world, and so we need a wide range of tools in our tool belt! I hope to see us as a wider yoga community embrace the fullness of yoga through all eight limbs, so that this path can more meaningfully address the real needs of this particular culture at this particular time. The way that actually shows up in our life is entirely dependent on each of our unique circumstances! And, allowing a whole practice to shake up our world honors the precious opportunity that is being alive.

If you want to learn more about the eight limbs of yoga and how they can enhance your life and your practice, join me on Sunday, May 3rd at noon at Yoga One for an in-depth workshop, 8 Limbs for a Whole Being. For more details and to register, go here.

Sarah Clark has been teaching yoga since 2006. She currently offers Teacher Training, workshops, private instruction, and group classes throughout San Diego, CA. Her primary teachers include Michael Stone, Joe Miller, Christie Clark, Judith Lasater & Cyndi Lee. 

by Olivia Cecchettini

Recently my mom gave me a stack of O Magazines she had finished reading. They sat in a pile on my floor until one day I picked them up and started flipping through them for inspiration. Oprah interviewed some of the world’s most powerful and influential women, yet I noticed that they all admitted to a common struggle: not owning their own strength and accomplishments.

Women who were doing great, important work in the world were shying away from praise and recognition by choosing to remain small. Worried about how they would be received. Feeling embarrassed. Or afraid of shouting their voice into the world.

I used to be like that. In college, I changed majors from Communications to Psychology because I was scared to give a speech in front of my class. The feeling of getting up in front of people made me tremble inside. I was literally sweating, nervous with stomach ache – I just couldn’t do it.

I thought maybe I wouldn’t have to face that particular fear of mine, but life keeps bringing you the same lesson until you face it head on. If I wanted to become a yoga teacher (and I very much wanted to share my love of yoga!), I needed to be able to speak in front of a group of people.

Everything that makes life worth living happens outside the comfortable little space you’ve carved out for yourself, so I chose to step outside.

I was terrified during the first “practice” yoga class I taught. As I practiced more and taught more classes, I came to see that yoga is about co-creation. Knowing I wasn’t alone, that everyone present contributes their own energy, brought me peace. It was incredibly hard to allow myself to be seen, but I believe it’s the only way to show my authentic self and create connection.

There are many messages the world sends out every day. Messages designed to put us in our place, to make us feel less than capable, or to silence our voices. Those challenges are real, but I also know that we all have a little whisper of guidance inside. As we open our bodies, minds and hearts through yoga, the connection to that whisper is strengthened. We begin to strengthen the muscle of confidence and trust within as well.

What challenges are facing you this new year? My hope is that whatever they are, you look for the lesson, a way forward, the path which leads to growth. Get to know yourself and accept what you find. Be gentle. Be bold. Who knows what we can co-create when we own our power? I’m excited to find out.

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 Missy DiDonato

Remember this beautiful prenatal yoga reflection written by Missy back in June? Well her baby, Olive, is now five months old. Missy shares how her practice has evolved yet again after the birth of her daughter!

by Laura McCorry

You are not fixed. 

Sometimes change is so slow as to be imperceptible. Your cells are always dying and new ones are born to take their place. Every day your hair grows a bit longer. Every day some small new part is incorporated into the whole of you.

All it takes to change your direction in life is one new thought. One different action. One word of love. All that came before brought you to this moment, right now. But the past shouldn’t be given a seat at the table of today.

Have the small acts and thoughts of this hour brought you into alignment with what you know to be true about yourself? If you have strayed from your path, this is when you need to have the most compassion for yourself and the most courage to forget what came before and begin again.

Never be afraid to speak your truth. People will try to hold onto the old idea of you because it is familiar. Don’t be tempted to go along with them.

Listen to the voice inside that speaks your dreams. Give yourself permission to shout who you are to the world. Consistent acts in the same direction add up over time. Small steps matter. You are not fixed – you are free.

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 Christina Bird Ward

Physical fitness through exercise is an important part of every health routine. Whether you choose yoga, strength or cardiovascular training, sports, or other indoor or outdoor exercise activity, acupuncture can help you improve your wellness and encourage a healthy lifestyle. Here are five ways that acupuncture can benefit athletes in particular:

2. Better Sleep: Not only will better sleep give you more energy throughout the day, it also allows your body to properly repair itself during your slumbering hours. Insomniac patterns, including interrupted sleep and shortened sleep time, don’t allow your body to complete its restorative process. Acupuncture helps regulate your Autonomic Nervous System, allowing you to relax out of fight or flight mode. This will calm both your body and your mind, helping you fall asleep and stay asleep.

3. Muscle Relaxation: After physical exertion, our muscles can become tight, restricting proper body movement and alignment. Acupuncture needles connect with the muscle fibers which allows relaxation along the entire muscle itself, extending beyond the area immediately surrounding the inserted needle.

4. Improved Blood Flow: Using ultrasound color doppler imaging, researchers have shown that Acupuncture increases peripheral blood flow in the body. Better circulation allows your body to receive the nutrients it needs to heal and also benefits muscle relaxation.

5. Pain Relief: One of the biggest detractors to regular exercise is pain. Whether it’s back pain, headaches, osteoarthritis, or other acute or chronic injuries, pain can get in the way of your exercise routine. Acupuncture treatments can help alleviate these pains and allow you to get back on track with your exercise routine.

Book a private session or come to our Community Acupuncture sessions on Wednesday afternoons from 3-5pm. (Last appointment available is 4:30pm, treatments last 30-45 minutes, cost: $20.)

Have a question about acupuncture, massage or bodywork you want answered by an expert? Submit it to info@yogaonesandiego.com with “Blog Question” in the subject line.

Christina Bird Ward
Guest Writer

Christina Bird Ward is an Acupuncturist in San Diego, CA. She believes that a healthful life begins with loving yourself completely, mind and body. Connect with Christina on Facebook at Christina Bird Acupuncture.

by Olivia Cecchittini

The Four Agreements: A Practical Guide to Personal Freedom

by Don Miguel Ruiz

Summary: Based on ancient Toltec wisdom, “The Four Agreements” is a book that connects the reader to simple yet powerful tools that can transform their consciousness. Using everyday life concepts combined with a compassionate heart, Ruiz connects the reader to their own inner light. Each agreement moves out of the mind and into the heart space, taking readers from needless suffering to creating more joy, inner peace and freedom within their own lives. Here are the Four Agreements: 1. Be impeccable with your word 2. Don’t take anything personally. 3. Don’t make assumptions. 4. Always do your best. They are simple but if practiced with intention they can truly transform your life.

Why I love it:  I love this book because it is easy to read and simple to process but the affects of Don Miguel Ruiz’s words run deep. They continuously stay with me and bring me back into alignment time and time again even years later.

Recommended For: Anyone and everyone! We are all connected – as we deepen our understanding of ourselves, we create space for others to do the same. Our relationship with others is an outer reflection of our relationship with ourselves. As we surrender to the lifelong lesson of  healing, learning, and growing these simple agreements create mindfulness to live with integrity and joy.

Don Miguel Ruiz’s book is a roadmap to enlightenment and freedom.” — Deepak Chopra, Author, The Seven Spiritual Laws of Success

Olivia Cecchettini
Contributing Writer

Olivia is a yoga teacher based out of San Diego. With a love for people, life, spirituality, reading, and, of course, yoga she spends her days connecting with students and nature. Getting outside whenever she can to enjoy all the beauty this life has to offer.

guest post by Missy DiDonato

Yoga has always been a source of connection for me. I feel connected to the earth when I practice in nature. I am better connected to my family, friends and strangers through the shared experience of group asana. Most of all, yoga connects me to my body and this has been never been more true or important now that I’m pregnant.

Pregnancy has brought dramatic changes to my body in a relatively short period of time. During the first trimester (1-3 months), I barely practiced yoga. My body was working over-time to grow my baby and prepare for the rest of pregnancy and I was physically exhausted. I honored this natural process and kept my practice really mellow. Some days all I did was legs up the wall!

The second trimester (3-6 months) I was able to get back to my regular practice with modifications. I kept my feet hip-distance apart for better balance and to allow space for baby to grow. I omitted any deep twists and began to use blocks under my hands in uttanasana (forward fold.) I began to get light-headed more easily, so I rarely came into a full fold and often used a block underneath my forehead in down dog which eased the sensation of blood rushing to my head.

Now into my third trimester (6-9 months), I’m using these modifications along with lying on my left side for savasana. I never thought this would be as comfortable or relaxing as traditional savasana but IT IS! The most unexpected and wonderful part has been discovering how comfortable pregnancy modifications are simply because they were designed for my new body.

I’ve discovered how much I enjoy having my little buddy with me wherever I go. She hears my voice when I teach and is soothed by my yoga playlists. More importantly, she is encircled by the peace, calm and focus from the class as a whole. I feel great in my body, but it’s no longer mine completely. This is a wonderful part of being pregnant, but it’s also taken some adjustment.

Practicing yoga a few times a week has kept me in shape physically and eased the aches and pains of stretching ligaments and muscles – but it has also sealed the bond between us. I’m not only practicing for myself, I’m practicing for her. We are two bodies contained within my own and I try to tune in to how my position feels to her. I move through asanas to strengthen and restore my body, but also to create space for her to be comfortable and to grow.

* Please consult your doctor before beginning yoga or any other exercise program. If you are pregnant and new to yoga, we recommend you attend dedicated Prenatal Yoga classes.

Missy DiDonato
Guest Writer

Missy began practicing yoga at home when she was fourteen, following along to a DVD in her living room. She has since completed two separate 200 hour Yoga Teacher Trainings with UCSD and Yoga One. Missy loves helping others find their own yogic path and students of all levels appreciate her warm and friendly teaching style.

by Monique Minahan

Did you know that for every 49 minutes of static posture (e.g. sitting at a desk) it takes 20 to 30 minutes of activity to undo the patterning in your fascia? The surprising (and slightly alarming) thing is that a static position held for 50 minutes or more takes 3 to 4 hours of activity in order to undo fascial patterning! [1]

I don’t know about you, but I’m regularly sitting at work for stretches longer than 50 minutes. On a good day I can catch a lunchtime yoga class, but I’m not always so lucky. Depending on my schedule, an hour and a half yoga class can be a luxury.

After learning the scientific findings mentioned above in a workshop with Gina Schatz, I started looking for ways to incorporate a few minutes of yoga throughout my day instead of waiting for an opportunity to get to class. I’m always amazed at the difference a mere 5 to 10 minutes of daily yoga makes!

Here are 5 of my favorite Workplace Yoga Poses:

1. Seated Cat/Cow

 

 

 

 

 

A variation on traditional cat and cow pose, this version can be done in a chair.

• Ground both feet evenly to start and make sure you are sitting on your sitz bones.
• On an inhale sit up tall and lengthen your spine.
• Clasp your hands behind your head and on the inhale ease your sacrum forward into a gentle arch, letting the rest of your spine follow in turn like a row of dominos.
• On the exhale round your spine evenly, feeling the shoulder blades gently separate.
• Repeat for 4 or 5 full breaths.

2. Seated Twist 

A variation on parivrtta sukhasana, this is another one you can do from your desk. I use this one regularly as I’m often confined to my chair for over an hour, without an option to stand up.

• Sit up tall.
• Keeping your hips level, twist gently to one side on the exhale, twisting from the inside out.
• Keep your core engaged as you twist by lifting your lower belly up and in towards your spine.
• Inhale back to center and on the exhale twist to the other side.

3. Wall Dog 

Often used as a prep for down dog and a great way to warm up tight hamstrings, wall dog is a nice alternative to full down dog (which might look a little funny to your coworkers).

• Stand facing the wall and place your hands on the wall in front of your hips.
• Bend at the knees and walk back until your spine is extended.
• Keep your hands and arms engaged, just like real down-dog.
• Press back through your hips and down through your legs.
• All your down-dog alignment holds true, you’re just at a wall.

4. Shoulder Clock

This is a great one to counter the rounding in the upper back we experience from sitting at a computer all day.

• Stand next to a wall with your feet hip width apart.
• Extend one arm up the wall towards 12 o’clock.
• Take a few breaths here and then stretch your arm back to 1 o’clock.
• Take a few breath cycles at each stage until you get to 3 o’clock. Lean your chest forward slightly and breath deeply here.
• Repeat on the other side.

5. Flank Pose

I like to use my office chair for a gentle parsvottanasana.

• Keeping the feet in two separate lanes with the front foot facing forward and the back foot out at a slight angle.
• Keeping the hips even, lengthen your spine and come forward, placing your hands on your chair.
• Keep the spine long and both legs rooted and active as you breathe deeply.
• Repeat on the other side.
• Remember to draw your low belly in and up towards your spine to support your inner organs and back.

(A variation of this is parivrtta trikonasana. This is one of my favorites because I get a hamstring stretch, a calming forward fold, a focused balancing pose, and a detoxing twist all in one! If this pose is not a part of your regular practice ask your yoga teacher for assistance in class before trying it on your own.)

Do you have a favorite office-friendly pose?  Share it in the comments below!

References:

[1] International Fascia Conference, Harvard University, 2007   
[2] Anatomical images from iYoga Premium application for iPad and iPhone

 

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. 

Read more from Monique on her blog, mindfulmo.com

 

Hi there!

Whether it’s your first time visiting our site or your hundredth, thank you. You, our readers, infuse our effort, words and messages we promote each week with greater purpose and meaning. If you haven’t already, please sign up to follow our blog and like us on Facebook.

Yoga One Blog has come such a long way from its humble beginnings back in October of 2011. The original vision for the blog was to provide a place for Yoga One students to receive information about the studio and participate in a wider discussion about yoga and wellness.

We’re expanding our scope this year to include a more diverse and engaging community of yogis and wellness experts, all of whom care about fostering greater happiness and well-being for individuals and the global community.

Here’s a roundup of the biggest changes in the past year:

• We’ve continued to bring you incredible stories of personal transformation through yoga like Kim’s struggle to overcome a diagnosis of paralysis and Laurie’s inspiring goal of running a marathon in all 50 states!
• Music + Art has expanded to include instructor playlists so you can recapture that yoga mood at home and bookmark your favorite song. We’re working to update old posts with an embedded Spotify playlist so you can listen right from our page, stay tuned!
• Massage + Acupuncture is brand new to the site and complements our vision of expanding into all areas of wellness. We’ll feature interviews with therapists and clients, tips on how to get the most out of your experience and more.

Like a real two year old, we’ll experience both growing pains and big growth spurts this next year and we can’t wait to see what the future holds!

Finally, it wouldn’t be a birthday party without a celebration and presents – we’ll be hosting a Wellness Block Party at Yoga One in San Diego, CA on November 9th at 7pm, please say you’ll come! And for all of our geographically far-flung friends, we’ll be hosting an online giveaway – check back next week for details!

Peace, Love & Light,

Laura and All of Us at Yoga One

Join me in welcoming Janssen to the Yoga One team! You can see her in the Office Nook on Sunday evenings signing students in to class. A recent graduate from our 2013 Yoga Teacher Training, Janssen co-teaches the FREE 6:30am Flow on Mondays. She loves everything about yoga – keep reading to learn about her awesome journey!

Hi, I’m Janssen! I started practicing yoga off and on in college because the studio where I practiced Pilates was actually a yoga studio. To be honest, at first it was not my cup of tea! I’m what some may call hyperactive – my monkey mind could not handle that much mindfulness. But I did attend a few classes and fell in love with the physicality required as well as the beautiful combination of grace and strength in my teachers.

Fast forward 3 years.

After moving to California and gaining then losing about 25 pounds, I found myself searching for a way to reconnect to my body. I remembered yoga and how I would feel leaving class – refreshed, happy, radiant. So I searched for and found a small private studio and for six months dove head first into my practice. I was doing yoga three, four, five, six times a week! I found capabilities I thought had been lost in childhood and a sense of peace and quiet that frankly was never there in the first place.

It was incredible – I wanted everyone to know. I was blowing up Facebook with my epiphanies and it just wasn’t enough.  I had to find another way to share, to show other people how great I was feeling, to explain to everyone why I had changed so much: I wanted to teach.

Then I found Yoga One. In my quest for yoga teacher training, I researched many different studios because I wanted to make sure I was spending my money wisely. I wanted to get an education that balanced philosophy with practice. When I emailed for more information, Michael was prompt, warm, and as excited as I was that I wanted to be a yoga teacher. When he showed me the studio, he was curious and friendly. When I took one of Amy’s classes, she knew that I was interested in teacher training as well and greeted me with a hug on New Year’s Eve.

What makes Yoga One so special is that it truly is a family. I have never felt more welcome and accepted and encouraged outside of my own home. The training I received, the classes I’ve attended and the people I’ve met are an invaluable gift that I can only reciprocate by giving it to others.

Yoga gave me me again. I feel great, I’m in the best shape of my adult life and I still have so much to learn. You know that feeling of “I’m exactly where I am supposed to be”? That’s how I feel every time I get onto my mat. And I love it; I’m obsessed. Best of all, I found a group of people who don’t think that’s weird. For me, that is the definition of happiness.

It’s the moment you’ve all been waiting for – an up close and personal interview with Yoga One co-founder and teacher extraordinaire, Michael Caldwell! 

From picking apples in Australia to starting a yoga studio in San Diego, Michael embodies the yogic journey both on and off the mat. Come to his Tuesday night Vinyasa Flow at 6pm or Friday noon Flow class to see what all the hype is about! You can find our full schedule here.

1. What is your favorite style of yoga?

Flow yoga is my favorite style. I enjoy and benefit from the linking of breath with movement combined with the power of now.

2. What first attracted you to yoga when you began your practice?

The connection to my body. Prior to my practice, my body was just a means to an end, a vessel to get me where I was going or a tool to help me accomplish a task. I learned my first few poses from the book Fit for Life during the months Amy and I were in Australia picking apples ten days at a time, ten hours a day in order to make extra money for our backpacking adventures around the world. It was physically demanding work and the sensation, relief and awareness fostered from the few poses ignited a cartoon light bulb above my head that still shines.

3. What is your favorite yoga pose right now?

Always has been karnapidasana (ear pressure pose). I had a slight scoliosis which made it painful to buckle my belt among other things. This pose and yoga in general cured me. Plus when I’m in this position, I feel like I’m underwater, which I love.

4. What pose is still the most challenging?

Any pose where I wander from the present moment.

5. If you were an animal, you would be: Animal the drummer from the muppets!

6. Describe what yoga means in your life using just 6 words: Friends, Fun, Family, Flexibility, Freedom, Feeling

7. What might your students be surprised to learn about you?

I’m probably a little too open with my students. They might prefer to know less. But if they really want to be surprised, they can read my (as yet unpublished) coming-of-age travel memoir tentatively titled Big in Japan (…not so much in South East Asia). The adventures of a 23 year old American male finding his edge in Asia.

8. Do you have any words of wisdom or advice for new students?

I would advise new students (of every age) to read Dr Seuss’s Oh the Places You’ll Go! Yoga is an adventure that involves the mind, body and spirit, just like life. I feel the wisdom in this book can help people to be happier and healthier during their yoga practice and in their every day lives.

“Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!”

Check out Amy’s interview on Shanti Green, a website dedicated to providing quality, eco-friendly clothing for yogis. Read the full interview here or scroll down for a teaser!

What change has yoga made in your life?

Yoga feels so integral to my well-being. I can hardly remember life without it! I have been practicing since 1996 and am totally grateful for the tools it has provided, such as the principles of right action, self-study and openness. When I practice and teach yoga, I experience peace. I am reminded the present moment is a gift. So I guess rather than “changing me,” yoga helps me be my best self. When I forget, in life and practice, I begin again.

What sets Yoga One apart from other yoga studios?

Our mission is to help people live healthier, happier lives. We strive to offer a safe, loving, non-competitive environment for individuals to learn and grow. One of the things that may set us apart is that we have a fantastic community of students who we consider family. Yoga One is definitely a family affair. We also have wonderful teachers who teach optimal alignment and are inspiring examples of individuals being the change they want to see in the world. We attempt to always treat people the way we would want to be treated. We hope to inspire others to take care of themselves and each other with loving kindness.

How do you incorporate Vipassana teachings into your yoga lessons?

Present moment-to-moment awareness is integral to the teachings of Vipassana and yoga. Perhaps not all of our instructors have studied Vipassana, but each teacher at our studio embodies yogic awareness on and off the mat.

What do you think is the one thing most people could do to improve their lives?

The entire practice of yoga is so powerful, but if you have to distill it into one smaller part, perhaps considering all thoughts, speech and actions from the perspective of loving kindness (ahimsa) would be a good start! A teacher of mine taught us the simple phrase “Is it true? Is it nice? Is it necessary?” Living with this awareness is changing my life.

It’s the end of our 2013 Yoga One Teacher Training course and we’re so proud of our new graduates! They not only have the technical knowledge to begin their next journey teaching but also the mental and emotional strength and awareness needed. Teacher training is such a vast experience, filled with learning and growth both on the mat and off. We wanted to honor this place of newfound knowledge and their first eager steps of teaching others by checking in with our recent grads for their thoughts on the following questions:

What excites you the most about teaching yoga to others?
Do you have any fears? If yes, how do you move beyond them?
If you don’t plan on teaching, how did YTT deepen your personal practice?

Janssen: 

What excites me most about teaching yoga is the opportunity to take something so amazing, weave myself into it, and then take this wonderful combination of wisdom, love, and openness and show others how they can make it something they love as well. It will never just be me teaching because there is always something to be learned, and I love learning!

I am plenty scared that I’m not good enough or prepared enough or that I’m going to put myself out there and fail. But what always stays with me is the quote, “shoot for the moon, even if you miss you will land among the stars.” That has never been more true or more applicable. 

Dina: 

Do I have fears? Absolutely! What if I forget what pose comes next in my sequence? What if my students don’t like me? What if I can’t demonstrate a pose? What if nobody shows up? Or worse, what if a pregnant woman shows up? Ah!  The list of “what ifs” goes on and on. The best way for me to overcome these fears is to breathe, practice, be present in the now, not what could happen in the future, and enjoy the ride. Enjoy the ride of guiding yogis through a beautiful, safe practice. Everything else will follow.

Romy: 

I’m not still sure if I will teach, there is so much information to learn and to feel confident about. If I decide to teach, it excites me to be the channel for others to find their inner strength, happiness, and peace. I would like to help others in their transformational path to balance, freedom and awareness.

Of course I have fears, but I diminish them by moving into the “fear'” itself. Not letting my mind over-think the “fear” so it doesn’t get bigger and stronger with my own thinking of an unreal result. It is much easier to conquer the fear than to live with it, you just need to take that first step and move into it.

My personal practice has benefited greatly with the training. Not just with my practice on the mat being conscious and aware of my movements, breath, alignment and how differently I was doing things; but with my yoga practice off the mat as well by taking all the good to my daily life (just being, breathing, being aware, balanced, patient, tolerant, healing… so many things). This journey has helped me conquer areas of myself that I was afraid of, healed my emotions, and allowed me to know myself better, to accept myself and to be a better person. There is so much room for being a better person, and this training is just the beginning. I see things in a different way, in a better way.

This will be a two-part series, check back next week to hear more from our amazing graduates.

Did you know we have a model in our midst? Read on for the Union Tribune‘s Q and A with the beautiful and talented Amy Caldwell, co-founder and head instructor at Yoga One!

Amy Caldwell is a champion of multi-tasking, in warrior pose. The 42-year-old mother of two is a national fitness model and the owner of Yoga One, an interdisciplinary studio in downtown San Diego.

After many years working in the music industry in Los Angeles, she and husband Michael dared to leave it all behind. They packed a backpack and embarked on a worldwide adventure through 14 countries. In Australia they began practicing yoga, but it was in India where they committed to the yoga lifestyle.

Q: What brought you to San Diego?

A: Graduating from UCLA with a bachelor’s degree in communications and business, I worked in the music industry for about five years coordinating soundtracks for films such as “Natural Born Killers” and “Twister.”

Seeking a lifestyle change, Michael (who also worked in the music business) and I left the country to spend time backpacking abroad. Our travels took us to Australia where we picked apples to earn money, and first began our practice of yoga. 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 amazing teachers. Upon our return to the States in 2001, we sought a slower pace than Los Angeles. San Diego was the perfect choice because we love the outdoor Southern California lifestyle.

Q: How did you begin modeling

A: When I began practicing and teaching yoga over 15 years ago, modeling was not something I would have imagined ever doing!

About 10 years ago, I attended a Yoga Journal conference in San Francisco where I was approached by the Yoga Journal editorial staff. Ten months after our first child was born I did a photo shoot for an inside spread, then subsequently did two magazine covers with the amazing dance photographer Louis Greenfield.

Q: What would surprise us about fitness modeling?

A: The national organizations are very professional and thorough regarding hair and make-up, whereas some of the local, San Diego publications tend to be very casual, fostering a do it yourself approach.

Q: How do you define health and beauty?

A: Yoga teaches us that change is the only constant, so it seems to me that health, too, is a dynamic process of returning to balance. Health is not just the physical body, but the integration and equilibrium of mind, body, breath and spirit. Beauty is the outer manifestation of that balance. We’ve all been inspired by true inner beauty — people who radiate a joy to be alive as well as a deep sense of contentment, connection or peace.

Q: What is your vision for Yoga One?

A: Since opening our doors in May of 2002, we are honored to have helped facilitate the well-being of thousands of San Diego residents and visitors. Our vision is to continue growing a community that is welcoming and noncompetitive. I recently collaborated with the Scottish company 3D4Medical to create the iYoga Premium app that reached the No.?1 spot in the Health and Fitness category on Apple’s App Store. We hope to continue expanding our reach so that we can share the joys and benefits of yoga with as many people as possible.

 The rest of the interview can be found at Union Tribune San Diego.

Yoga One Celebrates the Release of iYoga Premium, Tops the Best-Selling Health and Fitness Applications Worldwide

iYoga Premium is the exciting new application released by 3D4Medical in collaboration with Yoga One, an award-winning yoga studio located in downtown San Diego. Over a year in development, iYoga Premium combines technical anatomic information with precise alignment in over 190 yoga poses. In less than a month, the iYoga Premium application reached the number one spot for best-selling health and fitness applications worldwide on Apple’s app store.

Amy Caldwell, co-founder and head instructor at Yoga One, worked closely with the Scotland-based company 3D4Medical to bring yoga postures (asanas) to life under a detailed anatomical gaze. Using 3D motion capture technology, Caldwell’s movements were recorded as she moved into and out of yoga poses then technicians animated the movements to create a life-like muscular-skeletal avatar.

The journey began with Caldwell donning a motion capture suit covered with electrodes. She was then filmed in 360 degrees on Pendulum’s 2,500 sq/ft optical motion capture stage over a 3-day period where she performed nearly 200 yoga poses. Caldwell who has twice appeared on the cover of Yoga Journal (the number one yoga publication in America) was tasked with executing the poses with optimal anatomical alignment for up to 8 hours a day.

“It was surreal to see my movements in real time displayed on a huge screen,” Caldwell said. “The whole process really reinforced for me that yoga is as much a moving meditation as it is a physical activity. The stage was freezing and the motion capture suit a little constricting. The conditions where challenging to practice yoga, but I quickly got into a rhythm and focused on my breath to stay centered.” Caldwell admits that by the third day she was exhausted but exuberant about the project’s future. “It was such a unique experience and the technicians at Pendulum were very professional and helpful.”

The next step for Caldwell was to identify the muscles as they contracted and stretched in each and every pose. 3D4Medical is a leading medical visualization and education software developer and a longstanding contributor to AppleStore’s medical application market. They wanted the app to give the user a more in-depth look into the major muscle groups that are exercised during a yoga routine.

Caldwell and anatomy expert Rachel Krentzman of Embody Physical Therapy and Yoga meticulously reviewed the footage and notated when each muscle turned on and off. Caldwell says “It was a pleasure teaming up again with someone as knowledgeable as Rachel. She leads the anatomy portion of Yoga One’s annual teacher training course. Rachel and I agreed, the process reaffirmed how much we love this practice!”

The voice over instruction that accompanies each pose was recorded at Studio West. Caldwell re-visited each posture and the pre-set sequences of poses recording anatomical notes as well as alignment-based instruction. “I have a pretty deep voice and really got to hone my enunciation and tone. I think I might have a career in the voice over field,” Caldwell joked.

More info on the process:

San Diego based Pendulum created 884 high-definition videos for the iYoga Premium application, featuring Caldwell’s 3D anatomical model performing over 190 yoga poses from multiple viewing angles.  This was made possible thanks to Pendulum’s incredibly accurate active-LED PhaseSpace motion capture system. Ultimately, Pendulum processed over 340,000 frames of motion capture, rendered over 50 MILLION frames (yes, you read that correctly), and delivered 8.7 hours of final video to bring the virtual yoga teacher to life!

As we count down the final hours of 2012, we wanted to share with you our teachers’ beautiful resolutions and intentions for the new year! May our words inspire you to write down a resolution of your own and if you do, please share with us in the comments. May this new year bring you peace, love and more yoga!

Arati – I want God to be present a whole lot more! I believe in magic! I’ve got a lot of work to do within myself… inner yoga, like communication, parenting and work goals. And I will evolve the universe and the goddess divine and all to support my efforts and provide light!

Wren – One word: Relax!

Mara – My resolution is rather than resolving any issue or imbalance or perceived lack – I will choose to continually re-cognize (change my mind) to value and appreciate how the world comes to me.

Sarah – To practice connectedness. To be present and flexible in the moment.

Katie – I resolve to:

Rest in my safe heart
Eat until I’m happy
Spend more time in nature
Observe more daily kindness
Love every stranger like my dad
Venture into uncomfortable spaces to grow
Evoke compassion from everyone around me

Lauren – The resolution for this new, beautiful, adventurous year is acceptance. To accept whatever happens on a day-to-day, moment-to-moment basis. To accept all circumstances sent my way and to know when to let go. To not hold on to anything that may sadden or damage my soul and energy. To realize that everything happens for a reason and to be content with the way things are. Clarity. Acceptance.

Amy F. – From last year, I want to carry over my intentions for compassion and connection. This year I’m adding courage, which always reminds me of heart in French (coeur) and Latin (cor). Definition: mental or moral strength to venture, persevere, and withstand danger, fear or difficulty.

I want to live and speak more from my heart, my whole heart. Adding to that – encouragement (instruction does much, encouragement does everything!) And a final intention for community: establishing and maintaining a deeper connection to community.

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela

Terri – My 2013 New Year’s Resolutions:

• to learn something new, either salsa dancing or belly dancing
• do my best to cut down on sweets (to me this means only eating sweets 1 or 2 times a week, verses nearly every day like right now)
• I think 2013 is the year I finally master forearm stand in the middle of the room; I’ve been so close for so long!

Robin 

• Be present
• Breathe deeply
• Practice more yoga
• Read more
• Spend more time with loved ones
• Travel
• Continue to learn new things
• Find more ways to to bring happiness to my life and others!

Jennifer – Be present and enjoy all the fun and changes in my life. Have lots of gratitude. Add more hobbies into my life; things I love such as music and art.

Laura – My resolution this year is to walk more softly on this earth. I want to let go of my desires for more and to cherish what I have, both in the material and emotional sense. I want to let go of fear more often and more readily. I resolve to live in the present moment and to do more yoga!

Shawna 

• Try at least one new thing every day (especially stuff that scares the **** out of me…skydiving, surfing, etc. are on the list)
• Have a super toned and fit “yoga body” 🙂
• Read 1 book per week and journal daily

Amy and Michael – Lokah Samastah Sukhino Bhavantu, may all beings be happy and may our thoughts and actions contribute to that happiness for all!

As any nine year old will tell you, turning double digits is a pretty big deal! This year marks Yoga One’s 10 year anniversary and we are so grateful to all of our students, instructors and everyone who has helped make Yoga One into what it is today. THANK YOU for supporting us! Please join us for a complimentary yoga class this Sunday at 9am on the rooftop of the Porto Vista Hotel. After class there will be a short awards ceremony for the summer challenge winners followed by brunch at The Glass Door downstairs. Check out our event page on facebook or go to our website for more information about our regularly scheduled 9am rooftop class. We look forward to celebrating with you!

In the early 2000’s, Yoga One was nothing more than a dream shared by Amy and Michael Caldwell. They followed their common interest in healthy eating to a passion for healthy living and along the way established a community of like-minded yogis to share in Yoga One’s ever-growing outreach to help others live happier and healthier lives. Keep reading for an inside look from co-founders Michael and Amy at how Yoga One came to be and where it’s headed in the next ten years!

What sparked the leap from being a student of yoga into being a business owner?

We got into yoga über-organically, initially from making a dietary change. We became vegetarians then vegans and were reading Fit For Life by Harvey and Marilyn Bergman. At the time, we were living in Stanthorpe, Australia, picking apples to make extra money for back packing around the world. The book suggested we do yoga and there were 5 super simple poses listed. After picking apples for ten hours a day, ten days at a time, a few stretches felt phenomenal and that was how we started practicing yoga. But in retrospect, we had already begun our practice by becoming conscious of our diet and lifestyle; asana was just a further physical manifestation.

Once you turn on to something you often see it all around you. As we traveled from country to country, we found yoga “instructors” who expanded our knowledge and appreciation of the practice. We say “instructors” because we doubt many of them would have considered themselves teachers – they were practitioners who knew more than we did and joyfully shared their passion with us. By the time we got to India, we knew yoga was something we wanted to embrace more fully and we began an earnest practice, study and discipline.

When we moved to San Diego, Amy started offering donation classes in the park and around town. She built up a following and the rest, as they say, is history.

What excites you the most about watching Yoga One grow throughout the years?

We’ve often said that Yoga One is the eldest of our three children. There is no separation between Yoga One and our family or between Amy and Michael as spouse and business partner. When Yoga One needs our love and attention, we respond accordingly. There are times we wish we could separate and compartmentalize the “business” and our life but it doesn’t really happen and we’ve kind of made a tentative peace with that reality. In the end, we’re doing something we love so why would we want to separate it? It is who we are.

Time and time again we come back to the wonderful people that are part and parcel of the Yoga One family. Yoga One exists because of the amazing students that share their practice at the studio, period. If the students weren’t wonderful people we would have gotten into another field a long time ago. We have and continue to make dear friends. Though we don’t know everyone equally well, we do know that the students who are attracted to Yoga One are the kind of people we want to be with and that’s a great feeling!

What’s next? Dedicated, charismatic people like the two of you always look ahead for the next step – where do you see Yoga One 10 years from now?

We have so many projects in the works and we’re excited to see Yoga One grow even more! We’re working on a new website to seamlessly connect everything Yoga One under one virtual roof: studio and offsite classes, massage therapy, workshops, our retail store and more. Our longtime student, Yoga One Teacher Training alumni and webmaster, Erin Ferguson has been working with us on the new website for a long time and she is so patient and skilled.

We’ve collaborated in creating a super cool iPad/iPhone app tentatively title I-Yoga with a Scottish company called 3D4 Medical that Apple seems to like, so hopefully this will make a splash in the market. The app will show which muscles are engaged in each pose. Amy was a super star and did about 150 poses in a suit with electrodes attached and they motion captured her movements from 360 degrees. We’ll keep you posted on the app’s development and when you’ll be able to hit “download” and literally take yoga off the mat!

Our upcoming Yoga One Teacher Training starts this January and we can’t wait to lead such a fulfilling and transformational experience for the 7th year. It gets better every year and we truly feel we’re enhancing people’s lives. We hope one day to expand our training to an international location and student population.

We are really adept at bringing the joys and benefits of yoga to corporate environments. We continue to expand our off-site classes and hope to have Yoga One at every business and school in San Diego by 2022. If you work somewhere, let the Powers That Be know they should contact Yoga One about offering classes in the workplace. Our corporate students are happier, healthier and more productive and their employers reap the benefits, all from the convenience of a lunch-time or after-work class on location. Everyone wins.

We also look forward to expanding our online offerings. We may open up another location and offer unique specialties. We want to be leading seminars and workshops around the country and abroad. We want to offer music, art and community events weekly. The big question is: where do you want to see Yoga One in 10 years? After all, it’s you, the students and staff, that make the magic happen.

That’s right, September is National Yoga Month, a time to celebrate a common love for yoga and healthy living and to share that passion with others! Here are some fun ways you can spread the yoga love:

First off, the most obvious of all, bring a friend to yoga! How many of you went to your first yoga class because a friend brought you along? Pay it forward by extending your own invitation. For all you ladies out there trying to convince your guy to come to class with you, check out this article for tips!

Change it up by taking your practice outdoors. There’s nothing like feeling the earth beneath your feet and the wind in your hair while you practice, not to mention having a live tree for your inspiration during tree pose! You can connect to your breath and find your connection to nature at the same time, maybe even get a little sun. Check out our rooftop class at the Porto Vista Hotel in Little Italy on Sunday mornings at 9am.

Three words: Treat Yo Self! Do you always borrow a mat when you come to class? Treat yourself to the gift of your very own mat; we’ve got hugger mugger and manduka mats for sale at the studio. Feeling down about wearing the same old workout clothes to class all the time? Treat yourself to some new digs. A vigorous vinyasa practice have you feeling sore? Treat yourself to a massage! We’ve got four amazing massage therapists at your service and a deliciously relaxing massage room.

Take your practice to the next level. Whatever level you’re at in your practice, there’s always another level to discover. Have you been taking beginner classes for awhile but still feel unsure about a mixed level class? Talk to the instructor before class and let them know your hesitations. They’ll be able to offer you modifications to meet your body’s needs. Do you have a regular practice but need a push in order to try out a level 2 class? Go for it! Listen to your body so you know when it’s okay to try something hard and when you need to rest. Check out Mara’s 6pm class on Thursday nights or Amy’s 6:45pm class on September 14 for a challenge! Full class schedule here.

Do yoga from the inside out this month by practicing gratitude. Journal about your yoga practice and write down how you feel before and after class. Give yourself a pat on the back for stepping on your mat one more time. Thank a co-worker or family member or yoga instructor for their guidance and understanding. Studies show that grateful people feel “more alert, alive, interested and enthusiastic.” Gratitude creates feelings of happiness and joy simply by changing our internal rhetoric, a very yogic thought indeed!

Other cool stuff to check out: Yoga One’s very own Amy Caldwell  is leading Lululemon’s Vino & Vinyasa every Wednesday night at the Solamar Hotel, 6:30pm. Class is complimentary. Click here to see Amy’s interview for Vino & Vinyasa on KUSI news and click here to see her interview for San Diego Living!

Yoga has the power to heal our aches and pains, stimulate us or calm us down, fill us with joy, purpose and freedom – all of which keep us coming back for more as students. But sometimes yoga brings up more questions than answers.

If you find yourself wondering why you feel so good after yoga class; if you glimpse the deep peace of savasana but want a roadmap on how to find your way back; if you feel the difference yoga has made in your life and want to share peace, health and well-being with your family, friends and maybe the world at large – yoga teacher training is the right place for you!

Teacher Training is an opportunity to immerse yourself in the study of yoga so you can bring that power more fully into your life and into the lives of others. Even if you aren’t sure about teaching yoga, teacher training is an ideal place to explore your practice and delve deeper into all aspects of yoga – the physical, emotional, philosophical, historical, and spiritual underpinnings of the practice.

Our instructors are top-notch and have over 50 years of combined teaching experience. This upcoming course will be our 7th annual and each year gets better and better. We hope you will join us for the adventure! For more information, email us at info@yogaonesandiego.com or give us a call at 619-294-7461.

Sometimes the hardest part of yoga is getting on your mat. When you’ve already experienced the benefits of yoga in your life, you may long to have that sense of well-being and peace but struggle to actually get to class. You’re not alone! The process of taking a new activity and turning it into a habit can be a long and winding road. Here are five ways to prioritize your practice and make it into the studio to feel that after-yoga glow more often.

1. Tell Someone. Something as simple as telling a friend when you’re going to class can be the encouragement you need to follow through. Choose someone you talk to often, who would be likely to ask you later how the class went. This works even better if your friend will be going to the same class because you know they’ll be expecting you.

2. Schedule It. Look at your schedule for the week and write in class dates and times that fit around your existing appointments. When new appointments or errands come up, you’ll immediately see the open space in your calendar that doesn’t include your yoga class. If you make time in advance, you’ll be more likely to have the time available the day of class.

3. Pack Your Bag. Set a small bag aside for everything you’ll want with you for yoga. If you pack your bag the day before or a few hours before class time, then you can go about your day knowing that when it’s time to leave, you’re ready. Your bag might include: a mat, a small towel, a bottle of water or even a change of clothes if you’re headed back to the office.

4. Commit to a Membership. Just knowing that every month you’ve already financially invested in your health will help push you out the door so you can physically commit to your practice. Best of all, unlike other studios that only offer an unlimited membership, Yoga One has several membership options to better suit your needs – check them out here.

5. Reflect. After class, spend some time reflecting on your experience. How did you feel before yoga and how do you feel after? What difference did yoga make for your body, mind and spirit? Acknowledge the effort it took to get to class and give yourself a pat on the back. A few minutes of positive reflection and self-congratulations will boost the reward center of the brain so that next time you think about doing yoga, you’ll remember all the good feelings you had and feel a stronger urge to get to class again.

Remember to be patient with yourself, forming a new habit takes time, dedication and a community of support. Tell us about your road to yoga in the comments section below and hope to see you in the studio real soon!