Posts In: practice

guest post by Heather Fenwick

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

My meditation practice lately is not as regular as you might think – some days on, some days off. I meditate for up to 20 minutes, or as little as 3 minutes. Even just three minutes, (as Amy Caldwell reminds me, “any amount”) is helpful.

I have a meditation altar, which I love. It’s a place that always invites mindfulness when I see it. Kuan Yin, the goddess of compassion, sits atop the triple India guide book throne. The Dalai Lama, Chinese medicine accoutrements, and Himalayan salt lamps (to neutralize the ions put out by electronics) complete the scene.

Sometimes I just observe the monkey mind in disbelief (when your thoughts are restless and swirling) and I try to cultivate amusement or acceptance, or some combination of both.

Other times, I drop into a breathing practice that I learned from Sarah Clark:

Breathe in and feel the height of the inhale in the upper palate, lifting to the crown.
Exhale, engage a light root lock, feel the seat heavy on the ground.

Breathing is so simple and so profound.
~ Heather

Even just enjoying a conscious  breath can be meditation. Give it a try?

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

1. Why do you practice yoga? 

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

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

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

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

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

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

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

5. What’s your yoga inspiration?  

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

6. What classes do you teach at Yoga One? 

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

You can find our full class schedule here. Om!

200-Hours of Study, A Three Week Transformation

guest post by Stacey Ebert

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

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

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

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

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

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

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

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

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

Stacey Ebert
Guest Writer

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

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

1. Why do you practice yoga?

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

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

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

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

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

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

5. What’s your yoga inspiration?

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

6. What classes do you teach at Yoga One?

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

You can find our full class schedule here. Om!

Erin is such a delight! Her smile begins with her eyes. In addition to being a super yogi, she is also (spoiler alert, see question #7) the designer/creator of the Yoga One website. We’ve know Erin a long time and are better off for having her in our lives. Come to her relaxing Thursday evening Candlelight Flow at 7:30pm. See our full schedule here.

1. What is your favorite style of yoga?

A Vinyasa alignment-based flow is the style I practice most often, but I also really enjoy Restorative Yoga.

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

I remember doing animal yoga poses with my brothers growing up that we learned from a big orange kids yoga book. About 10 years ago, I was working in an office all day and looking for a way to live a more active lifestyle. I started taking yoga classes at Yoga One and immediately fell in love with the practice.

3. What is your favorite yoga pose right now?

Adho Mukha Vrksasana or Handstand, I love the feeling of strength and power, as well as the change in perspective 🙂

4. What pose is still the most challenging?

Recently, I have been focusing on the transition between poses, specifically developing the strength and control to jump back/forward or through from one pose to the next.

5. If you were an animal, you would be: my first reaction would be a cat, but it would be pretty fun to be a monkey too… tough choice!

6. Describe what yoga means in your life using just 6 words: helps me discover my truest self.

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

I am also a web designer.

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

Stay with your practice. You may not notice any change from day to day, but over time yoga will make amazing transformations in both your body and mind!

by Laura McCorry

How are you doing with your New Year’s Resolutions? If you’re breezing through them, chances are you didn’t aim high enough and if you’ve already stumbled, it’s okay. Pick yourself up, dust yourself off and begin again.

Motivation isn’t a delicate butterfly on a clear spring day that either rests on your shoulder or flits away out of reach. Motivation is a skill and like every other skill, it’s something you can practice and improve upon. Here are some tips to increase motivation and productivity, maybe one will give you the extra oomph you need to meet your goals:

• Honestly assess your goals to make sure they’re challenging but not unrealistic.
• Write down concrete steps along the way to achieving your goal rather than vague aspirations. For example, walk the dog four times a week, eat a new vegetable weekly, do yoga for at least 10 minutes a day.
• Make a list (not too long) and cross off items as you accomplish them.
• Pick an activity and a corresponding reward for the end of the day so you can increase your stamina for delayed gratification
• Choose rewards that support your well-being and are in line with your goals (make plans to see a friend or indulge in a leisure activity you enjoy but for which you don’t usually make time.)
• Tell a friend about your goals. Have them call you at a certain time and ask if you were successful that day/week/month.
• Set a timer and see what you can accomplish before it goes off (try the pomodoro technique for increased productivity.)
• Limit distractions. Put your phone down in another room. Block your internet. Hire a babysitter for an hour. Whatever you need to do to work on a goal with focus. 
• Keep a journal and reflect on everything you accomplished that day, you’ll feel productive and be more inspired to pursue your goals. 
• Give yourself a pep talk in the mirror!
• If you miss a day, call it a day off and let it go. Get right back to your goals the next day.
• Encourage someone else to keep striving towards their goals.
• When the going gets tough, take a two minute break to dance wildly in your kitchen.
• Practice gratitude daily. When you write down or say out loud specific things in your life for which you’re grateful, you increase your overall level of gratitude and happiness.
• Have compassion for yourself if you don’t make your goal. Tomorrow is a new day, take a deep breath and begin again.
• Celebrate when you reach a milestone (a goal that takes less than a year but longer than two weeks to accomplish)

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Laura McCorry
Contributing Writer

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

Contact: laura@yogaonesandiego.com

by Monique Minahan

If walking down the street was a yoga pose, how would we do it? Would we walk more mindfully, consciously, and with attention to how our breath informs our every step?

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!

To me, the meaning of Yoga is the meaning of Love!

It can take a lifetime of practice and I will still have so much to learn.

I am continually drawn to Yoga and all the yogic principals, striving to gain more openness, strength and stability, purpose, knowledge, acceptance and awareness.

With a focus on what is really important in life I can calm my entire being.

This is what matters: love, inner peace, being present, non-attachment, non-judgement, the ability to still the mind to relieve stress and anxiety.

With Yoga I open my heart to grace as I also strengthen my Spirit, Mind and Body, preparing me for the world and filling me with love and gratitude for all life has to offer, good and bad.

Bringing balance to my life, yoga helps me flow through all that comes my way.

Yoga’s true definition is “union” and it helps me feel more united with all I do and everyone I meet.

Yoga helps me spread the Love!

Take Robin’s class on Tuesday mornings at 6:30am, see our full schedule here.

That first stretch of the day sitting on the edge of my bed

This month we’re showcasing Amy Freeman, a fabulous teacher who has been with Yoga One from the first day we opened our doors…over 11 years ago! Her classes are challenging, fun and rewarding. Join Amy on Tuesday and Thursday at 12pm for a level 2 lunchtime flow or Saturday mornings at 10:30 for an advanced level 2/3 Vinyasa Flow. Click here to see our full schedule.

1. What is your favorite style of yoga?

ALL! Sometimes I crave a hot sweaty Vinyasa class and other days I am in need of a Restorative practice with lots of deep stretches and long holds. I love alignment based practices like Iyengar and Anusara. I love singing bowl, gong and meditation classes; I love yoga with live music; I love laughter yoga; I love Pranayama classes!

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

I began yoga in 1995 during a college Philosophy course and it really resonated with me. What drew me in at first was the philosophy aspect – the study of Patanjali’s Sutras and the Eight Limbed Path. I felt as though I had arrived someplace I’d been seeking for years. It’s a hard feeling to describe, but that professor transformed my life. I feel so humbled and honored to be able to share that same wisdom today. Since the day I found yoga I have never stopped practicing – the focus may shift depending on the season of my life, but the devotion to the ancient spiritual, physical and mental practice is always there.

3. What is your favorite yoga pose right now? 

Urdhva dhanurasana, full wheel 🙂 It’s my favorite because I have struggled with it for a long time and it feels so good to get into now and just enjoy! It’s invigorating and energizing.

4. What pose is still the most challenging? 

Urdhva dhanurasana and its variations (and a whole bunch more). It’s also the most challenging because I have a tight upper back, mid back and low back 🙂 but with consistent practice, it does get better.

5. If you were an animal, you would be: a crane for their long legs and freedom to fly.

6. Describe what yoga means in your life using just 6 words: Creating space, uncovering the stillness within

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

They might be surprised to learn I graduated from the Fashion Institute of Technology in Manhattan. After graduation I moved to Dallas, Texas for a career as a buyer at Neiman Marcus. (I retired after three years and moved to an ashram in Virginia in 2001. Teaching yoga has been my passion ever since.) Also, I have two sons aged 7 and 9 and I teach yoga and art in their classrooms.

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

Breathe. I am constantly reminding beginners (and everyone) to breathe. Pay attention to your body and breath – there is wisdom within, body and breath are our real teachers.

Have fun! I like to say our time on the mat and in the studio is our practice, the test begins when we step off the mat. Can we meet life with the same equanimity and courage with which we practice? Can we keep breathing while watching the kind lady write us a parking ticket? While listening to our kids fight? While stuck in traffic on the way to work?  Sometimes. Sometimes not.

Progression-based training focuses on establishing a thorough understanding of safety and alignment for each posture, then builds to higher degrees of difficulty and creative variations, allowing you to progress and explore at your own pace and comfort level. You will train the basics of handstand, forearm stand, headstand, shoulder stand, front and side arm balances, arm balance and inversion transitions, and partner body balancing. By week 4, gravity will be an afterthought!Click on the image above to find out more and to register. You must sign up for at least 2 of the 4 sessions, please call our office at 619-294-7461 if you have any questions.

Since I’m working through the same postures multiple times a day, I get to observe my attitude and attention (or lack thereof) each time. I am seeing my limits reached and then asking myself what I need to do to last a little longer, to dig a little deeper, to honor my present moment more fully.

Surprisingly, there is something new and untapped every time I return to my mat. My legs are tired, but my standing poses have never felt more solid. My body is achy, but every down-dog feels like the first one ever. My mind is so alert from the accelerated learning that stillness has never been more clearly defined, and when there is silence I hear it more loudly than the sounds.

And so it happens that Patience invites me into my own body. Have a seat, she says. Everything you need is here.

The Path

Through this teacher training I’ve come to appreciate on a new level that yoga is not about how it looks on the outside. It’s about what’s happening on the inside.

To this end, one of our teachers pointed out that as teachers we will often need to give different people different instructions to get to the same place.

The path we take to a pose is our own. The so-called end result is more about how we inhabit it than how we form it.

Throughout our lives we will find at times we can access our asana or meditation practice easier than other times. Our bodies and our minds change as our lives change. It will always be slightly different conditions we travel in, and our path will never be the same as someone else’s.

To travel our own path with our eyes and hearts wide open delivers us to our pose or our place of choice fully alive and fully lit up. We will all arrive at the same place through different processes. The place we arrive at is called Here.

Once we get Here, all we have to do is breathe. It doesn’t matter if you got here faster or slower than anyone else or what you look like on the outside. We are all breathing on the inside, and we are all Here.

Welcome. Take your seat. Settle in. Light It Up. This is it.

Read Monique’s full article here. 

Wabi-Sabi

One of the highlights of our anatomy training is when we learned about the spine. We looked at each others’ spines standing erect and folded forward. One of the physical therapists teaching us anatomy spotted a student who had scoliosis. We all gathered around to take a look. As the student bent forward, the uneveness in her spine became amazingly prominent. Many of us were so focused on the apparent “wrongness” of her spine that we were gasping in awe.

The therapist looked around and started to point out what we had missed. “Look how beautiful and even her hips are. Look how even her shoulders are.”

It was true. She was perfectly aligned. We had failed to notice all that was right with her pose because we were looking at what appeared to be wrong.

Our anatomy teacher commented on the beauty of scoliosis, marveling that, “The body will do what it needs to do so you are upright in the world.”

This reminded me of the Japanese philosophy of Wabi-Sabi. The idea that the imperfect, impermanent, and incomplete are beautiful. And not just in terms of physical imperfections. Wabi-Sabi goes much deeper and is more of an “aesthetic consciousness that transcends appearance.”

A growing interest in anatomy is one of the reasons I’m in this training in the first place. The more I practiced yoga, the more I became curious about my own muscles, bones, and how they function. The more I saw how body movements affected my state of mind and being, the more I wanted to learn the how and the why.

Every week I have fascinating experiences that confirm my choice to make this investment. We are just scratching the surface of anatomy and how it relates to yoga, but I feel like a clear path of learning is being laid out for me to travel in the years to come.

Read the rest of Monique’s article here.

guest post by Amy Freeman
It’s easy to be grateful when everything is going our way, but what about when it’s not? How do we shift our focus from burdens, misfortunes and challenges to the abundance that already exists?

A few months ago, I was the victim of burglary. Someone broke into our house and stole most of our valuables and a few irreplaceable family heirlooms. Fortunately, none of my family was home at the time. Even though I tried to console myself with the thought that things are not as valuable as people, I still mourned the loss of our sentimental items. More than that, my home, my sanctuary felt violated. I spent the next several months feeling anxious, helpless and fearful.

A Thanksgiving Exercise in Gratitude:

A big THANK YOU to everyone who came out for our 10 year Anniversary yoga class and party last Sunday! We are so grateful to all of our students, teachers and friends for all of your support, your love and your presence over the past 10 years and we look forward to the next 10 years together. You are the spirit and life of Yoga One, we appreciate you! Namaste![slideshow]

Even though the summer weather hasn’t hit San Diego yet because June gloom is hanging around, you can feel the anticipation in the air. Everyone is ready for warmer temperatures and longer days of sunshine. Summer just exudes lightness and fun. Amidst all the preparations for time at the beach or family vacations, don’t forget to challenge your yoga practice!

Commit to attending four classes a week between June 3 and August 31 for a total of 52 classes (or more!) this summer. If you’ve already come to class since June 3, you can count it! And if you haven’t, no worries – it’s not too late to join in on the fun, you just need a few 5-class weeks. We’ve even created an extra-special chart at the studio where you can track your progress alongside other Yoga One students.

The best part is that you can use this challenge to kick-start a regular yoga practice! It’s hard to count all the benefits that come with a regular practice but here’s a short list to inspire you: reduced stress and anxiety; stronger, leaner muscle mass; increased strength, flexibility and balance; breath control; increased body awareness; improved sleep; better posture; increased energy and greater confidence. If you could use any of those in your life, you’ve come to the right place.

To encourage you along the way, we’ll be offering two awesome level 2-3 classes led by Amy Caldwell. The first is this Friday, June 15th from 6:45-8:30pm and it’ll focus on Hips, Hamstrings and Arm Balances. Come ready to play, ask questions and deepen your practice! (Anyone with an established, intermediate/level 2 and up practice is welcome to attend even if not participating in the summer challenge.) The second class will be held Friday, August 10 at the same time. Drop-in for these classes is $18 or use your package.

Hope to see you around the studio soon getting your yoga on!