plus size yoga

Summer Bucket List

Summer is already off to a swift start! It's nearly almost July... when did that happen? I am truly finding myself on a path to discovery, constantly finding out what works and what doesn't. It's almost sort of ever changing too in that aspect, but I'm figuring it out.

I've got some time off coming up and I'm planning on using it to disconnect from technology, and connecting back with nature, life and my husband! I'm not sure what we'll be doing exactly, but I'd love to get the house in order AND maybe take a small road trip or something to get out and explore! 

Among many many MANY Summer plans I've got a pretty decent sized bucket list going of things I would love to accomplish by the time Fall rolls around! 

- visit Starved Rock
- go blueberry picking (the pups LOVE berries! So I try to keep them in the house at all times!)
- go strawberry picking
- tending to our small garden;
    -   I'll need to get some tomato cages and trellises for the vine plants that are growing
    -  My herb garden didn't work out to my advantage this time around. I've got about 3 plants from my kitchen planter that I think I can salvage into bigger pots. My mint though...  ON POINT! Same with my lavender! I think I will be looking up some DIY recipes to make sure it all gets used!
- I'm challenging myself to complete 5 (or more) classes, workshops, meetings with a mentor or weekend retreats to help being a little more self-care back into my life over the summer. 
- Sort through all of our closets and dresser drawers and get rid of things that don't suit our needs anymore.
- Complete the same task of de-cluttering our garage, shed and basement
- Car shopping
- Price the materials needed for our mini home renovation
- Get to Wisconsin at least once this year
- Begin at home yoga and meditation practice
- Set up a yoga space at home
- Dive into (and complete) 3 yoga books (seriously, they're everywhere!!)
- Secure space at a new studio for Fall
- Book a photo shoot for yoga advertising
- attend the flea market once (or twice lol)
- get to the pool and make use of my season pass

So, yeah... that and all other things that consist of teaching, weddings, showers, bachelorete parties, birthday parties, graduations, festivals and other various family events. I'm so looking forward to the remainder of summer!

On a side note; Cooper is finally able to be left alone! For those of you who don't know we have struggled this past year with Cooper and his separation anxiety! It was a long (really long) year of trials and errors! It what feels like, and could quite have been, overnight; Cooper was almost like a different dog. Calm... relaxed... and just chill! He didn't care whether he had someone by his side 24/7... or about pretty much anything about relaxing. So, we took this as a sign to try a little more vigorously as getting him to be home alone - well with his doggie brother.

The first week we tried anywhere from anywhere between 1 hr and 1 hr 45 min. He was completely fine. That got pushed to 2-3 hrs and from there we left him while we are at work with someone checking on him mid-day. He did fine and quite frankly, didn't really even care someone had come to check on him. So, we stopped that and officially, he is good at home for a period of 5-6.5 hrs! 

I just feel this huge sign of relief! We missed out on so much this past year! Friendships even ended because they didn't understand what was happening. It was so stressful! We were CONSTANTLY judged by others and truly were at our wits end! Oh the judgement... I am just oh so thankful to those that have and continue to offer their help and understanding! Without that, I don't even want to think of where we would be now. 

Until you've actually lived it, you probably won't ever understand. But I do encourage everyone reading to reach out to someone you know who is experiencing something similar and just offer your shoulder! Don't judge! And if you can, research what separation anxiety is like for the animal AND for the person caring for that animal! It's hard! OH so hard! I wouldn't wish it on my worst enemy! The pain and sorrow these animals go through before they are rescued simply baffles me. How can anyone be so cruel?

Alright.. Off to explore Summer! 

The blog will most likely continue to be pretty light. BUT you can find me over on my Facebook page; Savvy Serenity Yoga. Right now I'm starting #daretodream where I will be posting daily quotes and weekly meditations as I begin to embark on my journey within. 

I've also got a few classes coming up;
Curvy Yoga in the ParkBliss Woods | Sugar GroveJuly 30th, August 27th 8AM

Curvy Yoga in the Park
Bliss Woods | Sugar Grove
July 30th, August 27th 8AM

Farmers Market YogaBatavia Farmer's MarketJuly 23rd 8AM

Farmers Market Yoga
Batavia Farmer's Market
July 23rd 8AM

If you're interested in taking one of my classes, please email me at savvyserenityyoga@gmail.com
 

 

NEW CURVY YOGA 6-WEEK SERIES CLASS BEGINS JULY 6TH! 

email curvyyogafocusom@gmail.com to register or visit www.focus-om.com

Meditating with Mala Beads

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Some of you are probably thinking, “What on earth is a Mala?” Well, similar to the Holy Rosary, a Mala is a string of beads. Think of it as a Buddhist Rosary. Typically these beads are used to count mantras; or Sanskrit prayers in sets of 108 repetitions. However, you can also find them in numbers that divide into 108 evenly like; 18, 27 or 54. Use of a smaller amount of beads usually leads to a bracelet of some sort or a shorter necklace if using bigger beads.

Why 108?

The reasons for 108 puzzle just about anyone I meet. There are many many reasons for the meaning of 108 beads on a Mala. Here are a few as defined by Swami Jnaneshvara Bharati;

Heart Chakra: The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra. One of them, sushumna leads to the crown chakra, and is said to be the path to Self-realization.
Sanskrit alphabet: There are 54 letters in the Sanskrit alphabet. Each has masculine and feminine, shiva and shakti. 54 times 2 is 108.
Pranayama: If one is able to be so calm in meditation as to have only 108 breaths in a day, enlightenment will come.
Pentagon: The angle formed by two adjacent lines in a pentagon equals 108 degrees.
Time: Some say there are 108 feelings, with 36 related to the past, 36 related to the present, and 36 related to the future.
Astrology: There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 times 12 equals 108. Chandra is moon, and kalas are the divisions within a whole.
Planets and Houses: In astrology, there are 12 houses and 9 planets. 12 times 9 equals 108.
Goddess names: There are said to be 108 Indian goddess names.
Sun and Earth: The diameter of the Sun is 108 times the diameter of the Earth. The distance from the Sun to the Earth is 108 times the diameter of the Sun.
Moon and Earth: The average distance of the Moon from the Earth is 108 times the diameter of the Moon.
Paths to God: Some suggest that there are 108 paths to God.

Seriously, these are just a few. Regardless of the meaning, the importance of the beads is to count *mantras (*(originally in Hinduism and Buddhism) a word or sound repeated to aid concentration in meditation; typically given to you by a teacher or chosen by yourself.) with devotion, feeling and your utmost full attention.

The hardest part is choosing a Mala for your own personal practice. Many yoga studios will sell these, but you can also find them at places like Crystal Life Technology in Geneva, Illinois or Beadniks, Chicago. At Beadniks, you can actually sign up to make your own Mala. (You can find my experience on Mala making here).

You want to choose a mala that best suits your needs and style. The best advice I can give is to feel the beads in your hand. Close your eyes, and feel the energy of the beads. Go with what appeals most to you.

You also have the option of looking through Pinterest for Mala ideas as well as Googling the meanings of the various beads and materials. By doing this, you can use your intention of your yoga practice to pick the perfect mala for you.

As far as price, it truly depends on what you’re looking for. The type of material generally decides the cost of the Mala. I would say in general, expect to pay $35 + for your own Mala. Just because you’re making it yourself, doesn’t always mean it’s going to be cheap. The better quality of materials, the more expensive it gets. Sure, you can go to Hobby Lobby or Michael’s and use their coupons (I have). Starting out that’s a great option. But if you’re looking for something that’s going to last, it’s going to be an investment. Think between $70 and $200 easily.

Using a Mala is quite simple once you get the hang of it. You can use it in various ways of meditation, but the way I will break it down for you today depicts the old fashioned, sit down and meditate style.

1.    Find a comfortable space in your home or yoga practice area and come to a seat either in crossed leg position or any position that suits your comfort level. If you’ve got a bolster, sit on that.
2.    Close your eyes and begin to notice your natural breath.
3.    Now, bring awareness and attention into your breath and continue to breathe deeper and slower.
4.    Set your attention to your mantra or affirmation.
5.    Next, hold on to your mala beads by gently hanging the first mala bead on the middle or ring finger of your right hand. If you’re left handed and this is more comfortable, use your left. (*In India, using the left hand is considered impure, but from a more Westernized perspective, either hand is okay.)
6.    Place your thumb on the guru bead and begin reciting your manta. Each time pushing the mala bead away with the thumb and moving onto the next bead.

For mantra ideas, start here. It doesn’t have to be something in Sanskrit though. Even the simplest thing such as; “I am filled with love and kindness” can be your mantra for mediating with your mala. (Whew! Say that 5 times fast lol)

Don’t have a Mala? That’s alright! Try using a mantra and repeating it 108 (or a smaller amount of times that divides evenly into 108)

Source: http://www.gaia.com

Mindful March Collaborators: Meet Ganesha Yoga Chicago + Giveaway (closed)

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To understand what Ganesha is all about, you have to go back to the summer of 2008. Mindy wanted to become more active–a lonely task and difficult to stick to without support—and this was just the impetus that Jane needed to get back to some semblance of the person who long ago had run the Chicago Marathon. Holding each other accountable and laughing a whole lot along the way, they ran, rowed, and swam, but most importantly, they got back to yoga which they had both practiced intermittently since 2000. And the more they practiced yoga, the more they became believers in yoga’s ability to serve all people.

At Ganesha, both Mindy and Jane are in the 'business' of helping you find your yoga groove. They specialize in yoga for beginners, teaching vinyasa classes at a manageable pace and helping students challenge themselves without pushing to injury and frustration.

Ganesha is a laid back community where people know your name, you're encouraged to explore, and you'll never feel intimidated. Specialty classes include Ganesha Plus (for people carrying extra weight or who want a gentler class), Stiff Guy Yoga (sequenced for men, taught by men, geared towards gaining flexibility and balance), Ganesha Rx (a therapy class that improves range of motion and heals injuries), and Gentle Chair Yoga. 

They also offer workshops for students and trainings for teachers that delve deeper into adaptive yoga, yoga therapy and pose modification.

Additionally, they also offer private yoga sessions for both personal practice and yoga therapy.

Jane; pictured above in a photo taken while in Dhaka, Bangladesh

Jane; pictured above in a photo taken while in Dhaka, Bangladesh

In 2012 Jane Rossi Musgrave completed her 200 hour certification with Suddha Weixler of the Chicago Yoga Center. She is also certified to teach HeavyWeight Yoga, and has completed a 300 hour certification in yoga therapy with Joseph Le Page’s Integrative Yoga Therapy. She plans to start the full 800 hour training in the fall, as soon as she is done with her Masters in Human Nutrition from Eastern Michigan University.

 

 

 

Mindy Hanzlik is an E-RYT 500 Yoga Therapist who specializes in helping people who are sure they don't have a body built for yoga begin and grow their yoga practice. She believes there's no challenge that can't be beaten, no obstacle that can't be overcome, and if you apply yourself, not only will you succeed, but you can have a great time doing so.

Mindy; pictured above in a photo taken while at the beach in Sawyer, Michigan

Mindy; pictured above in a photo taken while at the beach in Sawyer, Michigan

As a teacher, her focus is on "plus size" yoga, and she is certified in HeavyWeight Yoga, Curvy Yoga and Big Yoga, with training in Somatics, Chair Yoga and Yoga for Osteopenia and Osteoporosis. She completed my E-RYT 500 Yoga Therapist certification through Integrative Yoga Therapy, and is currently pursuing her 800-hr certification, as well.

 

You can read more information about the wonderful power ladies behind Ganesha Yoga & Adventures in Fitness here.

Additionally, you can also find them on Facebook & Instagram by following the links below.

Each week Jane & Mindy will be sharing content they've created in Mudra Mondays where each week we will explore a new, mindful Mudra to practice.

To help you along in the process, they've so graciously offered to giveaway a copy of Mudras for Healing and Transformation Flash Card Set.

You may enter the giveaway below using the Rafflecopter prompt.

Setting Intentions + Giveaway (closed)

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“Setting your intention is like drawing an arrow from the quiver of your heart.” Bruce Block

 

The first time I ever really remember hearing about setting intentions was in a yoga practice. Actually, it was a gong session. From there I paid more attention to find that each of my yoga instructors in some way, shape or form were asking me at some point to set an intention for my practice. More prominently you can think of this as setting goals – which resonates with just about anyone. We spend our entire lives setting intentions or goals. Small goals, big goals, lifetime goals. Day in and day out we constantly transform our fears and doubts into hopes and possibilities. At some point we always derive a purpose or plan to have in mind and to direct our whole world to.

But I’m here to tell you it doesn’t just have to be some huge life changing intention. You should be setting an intention every day. From what you’ve got to get done for the day to simply waking with love and kindness.

Today I challenge you to set an intention that will help you go from just living the day in and day out to fully participating in your life. It can be something as easy as “Today, I will greet every person I see with love and kindness.” or “Today, I will believe in myself.” to something a bit more intricate and time consuming like; “Today, I will dive in and finally begin cleaning out and organizing my closet.”

Dive Deeper: Create a Vision Board.

You decide the timeline, size and theme. Hang it up it somewhere within your house where you’ll be able to see it multiple times every day; think your bedroom, mirror or fridge for example.

You can also choose to make an electronic board with a photo collage app if you wish.

Post a pic or a screen shot of your board on Instagram or in our Mindful March group for a chance to win a copy of; The Little Book of Mindfulness. This pocket sized book is filled with 10 minute exercises to help you dive deeper into practicing Mindfulness in your every day life. 

Posting your vision board using the hashtag #mindfullysavvy will also qualify you for an extra entry into our BIG Mindful March Giveaway at the end of the month!

*Winners of our final and biggest Mindful March along with this giveaway will be announced on April 1st, 2016! (and that’s no April fool!)

**If you miss this giveaway, as long as you have your board completed and posted using hashtag #mindfullysavvy no later than 3/31/16 at 11:59pm, you’ll receive your additional entry!

***Please note: All entries for THIS giveaway must be submitted through the Rafflecopter prompt below. So when you post using the hashtag or in our group; please enter your information in the Rafflecopter prompt below this message!

For more help, check out this blog post here;

Dear Future Student,

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My goal in this yoga world has always been to be the stepping stone. 

 

A stepping stone for the one who says "I can't ever do yoga" or a stepping stone for the one who simply needs an hour of stillness. 

 

Yeah, I'm going to push you, but not in only physical ways. Sure some of the poses we will do may be challenging. But I’ll tell you, THE most challenging thing you can do is be on YOUR mat. In your own body and in your own mind. 

 

Everything; EVERYTHING in life stops us from tuning into ourselves even the slightest bit. 

 

So yeah. It's probably going to suck that I'm asking you to be still. To control your movement by using your breath of which you're also controlling. 

 

It'sp r o b a b l y going to suck that I'm explaining the pose, walking you through it a couple of times and then there is silence.

 

You're probably going to want me to talk.

 

To fill in the void. 

 

But guess what? 

 

This is where YOU come in. If you can't be okay with the silence, THAT'S where I need YOU work.

 

It isn’t that I’m not leading you. I'm watching. Of course, I'm going to make sure you aren't struggling. I'll even chime in to remind you to focus on your breathing and to make sure you aren't holding your breath. I’ll even step in sometimes and tell you where to focus your breath or your energy.

 

I'm going to throw things out like ‘Hinge’ pose, where I'm asking you to truly think about which body part is moving and when. This pose is great for your hamstrings, glutes and core. But do you know what's getting more of a workout? Your mind! 

 

You have to remember to inhale and raise your arm, to exhale and lower it at the same time you raise your leg, to inhale again and lower your leg and raise your arm up above your head. Then after all of that, you have to remember to stop. That on that next exhale you're only lowering your arm before you begin this whole entire sequence of movement again. 

 

Sure. Those muscles you're working are getting a great workout. 

 

But your mind… That's what’s getting the brunt of it. 

 

It's okay that you don't like slow yoga. 

 

It's also okay if you want a faster pace. 

 

That means you've progressed past the point of my instruction. That means it's time to push yourself more to experience the benefits of other styles and postures in yoga. To see what else there is that you like and don't like.

 

It could also mean that while you've mastered the types of poses I'm cueing, you haven't yet been able to in tune to your body. And although you can complete an entire Vinyasa flow sequence easily (which I commend you for), you may also need more work on slowing down and getting in tune with your body!

 

Please know though, in no way, shape or form did you just waste your time;  For one, you learned something about yourself. You learned what you like – and what you don’t. You even spoke up and said what you preferred! That’s amazing! Do you know how many people keep silent on that kind of stuff?

 

You should also know that you didn’t waste my time either. That last hour we just spent together is so valuable to me. I’ll use it to better my teaching in the weeks, months and years to come. I’ll make changes and tweak things we did. I’ll even pull things that I really liked from our time together and bring them into a future class of mine.


In that short amount of time we spent together; we both learned things! Seriously, how rare is that? How amazing is it you can leave a situation having bettered yourself, and the person you just experienced it with?

 

Just remember, in the midst of all the chaos, to always check back with yourself. To give your mind that work out again, and to take the time your body so desperately needs in order you to listen to yourself. 

 

hello, hello!

in
To sign-up for Mindful March go to; www.savvyserenityyoga.com/mindfulmarch (or click the picture above)

To sign-up for Mindful March go to; www.savvyserenityyoga.com/mindfulmarch (or click the picture above)

Wow you guys... It's GORGEOUS outside today! This very spring like Mid-February day is making me ache for long summer nights of bonfires, grilling and friends.

I realize I've sort of been MIA here for a while now. I've got some pretty amazing things planned coming up this March and I've been using my spare time to edit the content for that! If you haven't seen my promos yet for Mindful March (and how have you not lol) I am offering you all a month of mindfulness; all online and all completely f r e e! I'm working with some pretty amazing ladies in the area (and not) to deliver you all Mindful content for the ENTIRE month of March. That's right. EVERY day in March I will have some sort of content whether that's here on the blog or on my Facebook page! So please, go sign up if you haven't already!

So what else has been going on? Well, you've probably noticed my Curvy Yoga class moving throughout the week. I've finally found a way to make it work! Beginning in March I will be offering it as a 6-week series. I've gotten a great response so far and I am so excited to be able to share my Mindful March content with them too. Writing content that than correlate my online stuff to my in class stuff has been challenging. But I just know it will be worth all of my efforts; and then some.

My park district series is going GREAT! I have met some pretty amazing ladies through this class and it is an honor to be able to teach them. I really feel myself coming into this teaching gig. Don't get me wrong though. Sometimes I'll catch a glimpse of myself in the mirror as I am teaching and think, "Who is she?" and have this total out of body experience. A year ago I never dreamed I would be here doing this. Six months ago I never would have dreamed I would be teaching with no book... and no "read these as you teach" cues. Yeah, I still need a sequence. Sometimes I'll write how I want to say it. But the majority of it has been stick figures or pose names and me being IN class and not on the paper. (Mindy and Jane were totally right... IT DID COME TO ME! haha)

So that's the yoga stuff.

I feel closer than ever to Eric right now. Marriage is hard work! But it's worth it. We are taking 2016 to get back on track and back to fixing/sprucing up our home. We had a leak in our kitchen which has caused us to have to re-do our flooring. So, this is the next major project.

We've had never ending car issues it seems (both mechanic wise AND my car being hit in the parking lot at work). We've finally worked through that. Next and hopefully last thing on our list is to have the bumper repaired from the damage caused by someone hitting it while it was parked.

Our pups are doing great. I know I promised I would blog about Cooper. It's just been so hectic I never truly have time to sit down and write about it all.

In December, the weekend of his first birthday, something spooked Cooper in the yard and he took off. He was missing almost 3 days in the cold. When we found him he was hurt. He had been hit by a car. He's had several x-rays and a surgery to repair his broken leg as well as a skin scraping to re-grow the dead tissue on his belly and is finally now back to the spunky little puppy we once knew. Perhaps even spunkier; if that's even possible. We're glad to have him back! He definitely completes our little family.

So yeah. It's really just been us rolling with the punches of life and me getting used to becoming a yoga instructor. 

After March, I definitely plan on getting back into a regular schedule. I'm still working out the kinks in that. It will all come together though, I have no doubt about that.

I hope you all are having a wonderful start to your year.

We'll chat soon!

PS. Have you heard the 'new' Mumford & Sons? Ok, it's not new... It came out in 2009... But holy cow! I heard a song last night at yoga and I've been in love ever since. I am working diligently into incorporating their album into my yoga. I'm loving the songs but more importantly the words of those songs. 'Sigh No More', 'Awake My Soul' and 'After the Storm' have been on repeat since last night's yoga class.