March Schedule & Things

You can always find updated sub news and events on my facebook page.  
In the meantime, here's what's up the rest of this winter/spring month:

I'm still cruising with my usual classes of Tuesday 9:30am at Bow Street Yoga (come, come and then have coffee/tea with me post-class!), Wednesdays at 6:00 at Karma-Harvard, Sundays at 10:15 (hatha) and 11:45 at Karma.  

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Sunday, March 10th,  An Li will sub for my 11:45 vinyasa, as I'll have to scoot out to a workshop with my favorite teacher who will be in town.  The brilliant, Elena Brower.  Maybe some of you will come to that, too?  It's taking place at the Cambridge Masonic Hall from 12-3pm and I promise it will dig in to your psyche and heart.  

Tuesday, March 12th is Isak's 2nd birthday!  That's all.  ;)  I plan to be celebrating around town with him all of next week for it.

Isak helping me make chocolate pudding (from avocado, bananas, cocoa powder!)

Saturday, March 16th is my next monthly Yoga for Mamas private session in my home.  As of this moment, it is FULL.  But message me ASAP if you'd like to be on the waitlist in case someone cancels.

*Speaking of mamas...I am going to be starting a new round of spring private Prenatal Yoga sessions.  If anyone is interested in joining in, let me know!  I can fit a few more mamas-to-be for a once a week or bi-weekly session.  

Sunday, March 24th, I again, will have to scoot out after my 10:15 class to make it to Quincy on time for my 2nd workshop with Checka.  So, Rachel Barringer will sub the 11:45 that morning.

Speaking of Checka, we had a super successful/fun time with our first workshop this month at Karma.  If you missed it, you have another chance to head to Quincy for another offering of our Unwind and Uplift special class.  It's from 1:30-4:00 and is $35.  With inspiration from and for our upcoming retreat, we created a solid 2 1/2 hours of fantastic yoga set to fresh tunes and energy.  Oh yeah.  I'll kick it off with 30 minutes of hip-opening Yin yoga, then gradually move us into a 75 min. vinyasa practice, where Checka will take over half way through.  And then she will end the class with 35-40 min. of restorative yoga, including a long savasana.  When the other isn't teaching, she will be assisting or providing Reiki energy around the room.
Our first batch of students in Cambridge raved for days about how great they felt post-class.  Checka and I are thrilled!  

Flying Pigeon! We will work up to this pose in the Unwind & Uplift Workshop. ;)

And, finally, looks like my sweet family is heading to Philly to visit my parents and siblings for Easter weekend.  Which means, I will have subs on Sunday, March 31st.   Rachel will teach both of my classes that day.  :)
And then I will have a sub on Tuesday, April 2nd for my 9:30 Bow Street Class, as we will be returning that day.  

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Phew!  Busy month ahead, but with lots of fun things, so I'm excited!  Plus, I'm starting to teach a yoga mentorship series with Strong Women, Strong Girls in Somerville.  I'll be teaching 20-30 minutes of confidence boosting yoga to teenage girls around my town this month.  Super excited.  

And with that, thank you to all who came or donated to my V-DAY class.  I hope to do it every year from here on out!  

And, my all-time fave, Sigur Ros is coming!  Any of you going?!  The concert is Tuesday, 3/26 at BU arena.  

Plus, it will officially turn Spring on 3/20!  I look forward to helping you all continue to ease into the transition of a new season both in person and on my website, blog, and instagram (under jennpfalk)!  My Body/Soul Recharge workshop will be in April, so stay tuned.  

Wherever you find yourself this month, be loving towards yourself so you can move out of winter with as much ease as possible.  And maybe do something to make you feel fresh... I got a new asymmetrical haircut!  Very soon it is time to emerge!  

much love,

Jenn

Mexico Yoga Vacation with Me & Checka! Plus, Our March Workshops

Hello friends!   This coming Memorial Day weekend into that week (last week of May), my dear friend Checka and I are co-leading a Yoga Vacation to Xinalani Eco-Resort in Mexico!  We just started putting up these flyers around the Boston area to get the word out, and are beyond excited to share our combined energies and yoga styles for a week of rejuvenation, peaceful natural surroundings, and fun.  

If you're one who has never been on a yoga vacation ("retreat") before, don't be scared off by the title.  We won't be asking you about your feelings every morning and night or pushing you to do one-armed balancing acts.  However, if those things come up for you, then we'll be there to take it on.  Checka and I have both led week-long yoga getaways and we are both certain that they always lead to tons of fun and adventure, but also usually to some sort of growth and/or release for all involved.  I mean, for me, I taught in the Caribbean and came home to meet my future husband about a week later.  And then I led a group in Iceland and came home to discover I was pregnant!  Haha.  
No, but truly..the reasons are simple.  Fantastic yoga that gets you to unravel any stress in your life and open your heart/spirit, will lead you to some epiphanies.  And combine that with being out of your usual setting and routines, and replace it with a beautiful natural setting that nourishes and calms your being.  It's a win-win!  

This trip is going to be super cool because the adventure will be what you make it.  The previous yoga vacations I just mentioned all had some level of adventure added in (organized hikes or sightseeing), which is something cool in itself.  But here in Mexico, we will simply be at Xinalani.  Just a week of beach time, yoga, good food, warm breezes, naps in a hammock, nature trails...your own time.  
And Mexico, I love, love it!  I grew up a large chunk of my life in Texas, and then went to college in San Diego.  I've always been drawn to places with fantastic Mexican culture (and food!).  My trip to Mexico City in my early twenties remains as one of my favorite trips and places to this date.  So, bring on Puerto Vallarta and a new experience of this vibrant nation, with a good friend/co-leader and some good people in tow!  

At this moment, roundtrip airfare from Boston-Puerto Vallarta are averaging from $670-680.  Not too bad!  
And price breakdown for your weekly stay (including the yoga, meals, and accommodations) are as follows:
$1224 for the Big Palapa room (8 single beds in one room)
$1481 for the Petite suite double room (share with 1 other person)
$2242 for the Petite suite single room
$1665 for the Eco-Chic double room (share with 1 other person)
$2793 for the Eco-Chic single room

--This means if you act soon, you can book a week-long stay in paradise during a holiday weekend-week for less than $2000.  Oh yeah.  ;)

**If this retreat sounds like something you're interested in, but you'd like to check us out in person...you can come to one of our Boston-area workshops of the same title "Unwind & Uplift" coming up soon in March!  The first one is this coming Saturday, March 2nd, at Karma Yoga Studio in Cambridge from 1:30-4:00.  You can read more about it on the Karma site, Facebook, or here.  Expect some Yin, Vinyasa, and Restorative love all rolled into one.  ;)
And if you can't make it this Saturday, we're leading it again on Sunday, March 24th at The Healing Tree in Quincy, MA.  


--Of course we want YOU to come with US at the end of May, but if that just isn't going to work in your schedule or whatnot, and you're dying for a yoga getaway... check out some of these other Spring/Summer Yoga trips with some super awesome people from the Boston yoga community:

-Sarah Kearns in New Hampshire-March
-Ame Wren and Joanne Flaherty in Mexico (same resort Checka and I are going to!)-March
-Chandra Cantor in Vermont-April
-Karma Longtin and Erica Nunnally in Costa Rica-April
-Tiffany O'Connell and Kate Graham in Vermont-May
-Sarah Baumert in White Mountains, NH-May
-Chanel Luck in Peru-May

Loving the End of Winter!

End of February.  It's a time us New Englanders start getting a little grumpy.  We're ready to see the sun and feel it on our skin for more than an hour in the day.  We're ready for leaves on the trees, colors in the plants, and an overall lighter feeling.  I admit that I feel all of this too.  

Well, I'm here to tell ya today to wait for all that and LOVE where we are at right now.  The end of winter!  Just a few more weeks or so to cherish this time of hibernation, nesting, restoring, writing, savoring, cozying.  It really does make the arrival of spring much sweeter if we accept and look for the bright side of winter in all its glory.  So, another dose of snow this coming weekend or not...here are my top reasons to still love winter:

Our front door during Blizzard Nemo.  

--blasts of cold, fresh, rejuvenating air feels so good.  Especially after getting out of a yoga class.  I recommend, post-class somewhere to take a walk to your car or walk home if you can!  You'll feel much better when you get inside to the warmth, and having exercised as well.

--warm soups and beverages.  I love, love making soup.  If all goes well, I will make 3-4 soups a week.  Such an awesome way to combine tons of nutrients into one meal and they are often so pretty to look at too.  And, I'm a hot coffee/tea kind of gal.  I miss the hot beverages come summertime.  Just not that into iced drinks... So I will savor a couple more months of hot herbal teas and foamy cappuccinos.

Squash soup

--winter fashion.  Okay, yes, there is something to be said for not having to think about layering and just getting to throw on light clothing in warmer months.  But I absolutely love the creativity that fall/winter dressing entails!  Leggings, cozy sweaters, shirts under dresses and skirts over jeans or tights, and boots!  Boots and scarves are the best.

In my colorful wool!  

--honing your home yoga practice.  Yep, it's much easier to stay inside and practice in your home during these months.  Who wants to trek out in our snow and slush on super cold days if you don't have to?  (Oh, that's me, the homebody Cancerian over here.)  No, but really, whether you have a separate room to practice in your home or it's in your living room, take some time to be in your own stillness and space.  Learning how to motivate and boost your willpower without the help of someone else builds confidence and helps you shift or notice patterns.  If you need some guidance, I highly recommend Yogaglo!    

Legwarmers over cozy leggings-home practice time

My 3rd floor home private yoga studio room.  

--nature.  The quiet and color of this season are special.  There are less people out and about, less animals, and no leaves on the trees.  The sunsets or any spark of color against the gray/white/brown/black of the season hold magic if we pause to take it in.

Snowy buddha= love the present moment

--snuggly/cozy time.  It's the only time of year when it's acceptable to never leave the house in a day.  Whether snug in your favorite wool blanket or sweater to write/read/watch a film, or cozying up to your partner, child, or animal-- snuggling is the best!  ;)

One of our cats, all snuggled up

Many of these photos taken on Instagram.  You can follow me @jennpfalk!

Valentine's Pose of the Moment- Heart Pigeon!

V-DAY Special Class-Thursday, 2/14 at 9:30am!

Ah, Valentine's Day is coming!  Whether you love it or hate it, there is something about a day geared towards love.  I used to be super cynical about it, as I was never one to receive or buy into all the candy hearts and roses.  However, I've always appreciated the thoughtfulness and femininity of my best girlfriends, mom, sisters, and grandma sending cards and chocolate from time to time.  Then my grandmother died on this day years ago and I turned it into being a day of remembrance and love in her memory.  A few years later, my husband and I started dating on this day (now 4 years ago).  So, you see, I no longer equate it as a commercialized day of blah.  There's something lovely about recognizing love in all of its forms and toward all people and animals that you feel it.  It's about changing your perspective, and yoga helps a ton.  I promise.  ;)  

It also happens to be V-DAY, Eve Ensler's amazing global movement to end violence against women and girls.  I've been a follower of this movement for awhile now and have seen Eve's work, "The Vagina Monologues."  But now more than ever, I feel compelled to be a part of the movement.  After seeing the documentary, Half the Sky, and reading the important book of the same title...it's outrageous to just sit back and not be a part of it.
I've never personally been a victim of abuse or violence, but I react so emotionally and passionately to it that I often feel I must have been in a past life.  Or maybe I'm able to energetically and intuitively *feel* what so many women who are (or were) victims of such a thing feel...  Either way, it doesn't matter.  I am certain, so certain, that ending this still staggering amount of violence against women in our (modern?) world will bring forth an abundance of peace and love that we're all craving.  Men and women alike must come together and we, in the U.S. must begin to act!  We are the game changers of this cause around the world.  

Here's what Eve has to say about her cause:

"When we started V-Day 14 years ago, we had the outrageous idea that we could end violence against women. Since then, hundreds of thousands of V-Day activists in audiences and on stages in over 140 countries have come together to demand an end to violence against women and girls. The funds we've raised together have kept organizations’ doors open, and the issue front and center in local media.

But still today, the United Nations states that 1 in 3 women on the planet will be beaten or raped during her lifetime that's more than one billion women and girls alive today.  This is not a women's issue, it's a global issue.  Ending violence against women is as important as ending poverty, or Aids, or global warming.

V-Day wants the world to see our collective strength, showing them exactly what one billion looks like.

ONE BILLION RISING is a promise that on February 14th, 2013, we will ensure that millions of women and men rise up around the world to say, "ENOUGH. The violence ends NOW." "

This is why, Thursday, 2/14/13, as a part of One Billion Rising, I will be teaching a 90 minute flowing yoga practice to enhance confidence and strength towards all women everywhere. We will send out compassion to all of the women and girls suffering from violence in every single day...and forgiveness, truth, and love to those who think it's still okay. 

The class will have an upbeat, love-centered playlist and theme on this general day to celebrate LOVE! But it will all be for a great cause to build the awareness and truth needed. 
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Thursday, February 14th, 2013- Valentine's Day/V-DAY Special Class

Bow Street Yoga - Union Square Somerville

9:30-11:15am

The practice is open to all levels of yoga. 
Consider taking time off of work this day to join me and rise up! On a day of Love to spread a little more of it! ♥ ♥

$15 a person, and all money made from the class will be donated to New Light of India and V-DAY. 

Hope to see you there!! And if you don't live in Boston, look up an event in your area.  xoxo

**And here's a recent column by Nicholas Kristof that highlights a lot of my passion for this topic and its importance:
http://kristof.blogs.nytimes.com/2013/01/12/taking-violence-against-women-seriously/

www.yoginijennfalk.com

Beating this Flu/Cold Season, flu shot or not!

So, here in Boston, the flu has been a huge epidemic compared to previous seasons.  I'm reading that it's like this in many places throughout the country now, too.  It's definitely important to stay aware and mindful in your public interactions since there is such an outbreak and the flu can be serious.  I went through a period years ago where I felt like I'd get sick more often that I should, and I truly believe that stress and not having days off contribute to that (I used to work 2 sides jobs in addition to teach 10+ yoga classes a week, back in the day).  And now that I'm a mama, again I find myself not having "days off."  And add in sleep deprivation that's built up over the last 2 years.  So I'm trying to be extra careful.  That being said, I did just spend about a week battling something that got into my system.  I started feeling body aches and a headache with a slight scratchy/dry throat.  I fought that off for days and tailored my daily activity, upped my teas and immune-fighting foods.  Then 4 days into that, I had to teach my yoga workshop (about this very topic, which was so great and fun) and then teach 3 more classes over the next 2 following days.  Well, by the end of those classes, I had lost my voice!  And felt a few more aches...but never got full-on stuck in bed sick-sick.  With symptoms that were eerily flu-like, I'd call that a win!
No, but really, I am passionate that it's so important to build a healthy relationship to your stress and to create as healthy an immune system for your body that you can!  It's the best way to stay vibrant and healthy all year long, even in the winter.
That's why I've created my Body/Soul Recharge Yoga Workshops at the change of the seasons.  Next one will be in early April...stay tuned!
And of course, there are times when it just doesn't matter how healthy you are.  The germs will invade and there will be nothing more you can do than let it run it's course.  I have a variety of tips and things to say on this topic, but if you want the full bit...come to my workshops!  In the meantime, I do think these tips can help.  Cheers to everyone's health!

#1: Check the stress level in your environment.  Take time each day, at least 5-10 minutes to sit still and breathe/meditate, or do some yoga, or breathe deep in the shower.  The best thing is if you can fit an hour or so 4-5 days a week to do this.
With that, maybe massage your body with a foam roller or other self-held tool...or have your partner give you a quick rub.  Yoga and self-massage (or other bodywork) can help get your lymphatic system moving.
Also, be sure to do a style of yoga that keeps your anxiety level in check.  If hot power yoga amps you up and you're feeling run-down, then you might want to choose something a little more low-key for those moments or even for a whole season if you're prone to stress.

#2: Water, water, water.  It's true what you hear.  Really.  Water helps flush your lymph and keeps everything moving.  Your poop will be more regular, meaning you're eliminating toxins from your body= immune system win.  Another way to get water= herbal teas!  The best for immune boosts are elderberry, echinacea, tulsi, nettles...to name a few.  And what else to hydrate?  Smoothies!  

My Favorite Smoothie=Immune Zoom
-I took a base idea from the amazing Meghan Telpner, but have played around with my own concoctions.  I'm definitely not too strict about following recipes and often play with them.
Recipe to throw in your blender:
(Organic is best, but go with what you can.  Makes 3 cups give or take.)
-4-5 ice cubes
-1/2-1 cup of frozen blueberries (or you can try goji berries)
-1 banana
-1 tsp-1 tbsp (you can decide) of each of these: flaxseed, chia seed, hemp seed or powder, cacao powder, cinnamon
-1-2 tbsp plain greek yogurt (optional)
-1 1/2 tsp of spirulina or other green powder
-1 tbsp raw creamy almond butter
-raw honey to taste
-1 1/2-2 cups of coconut water, fill the rest of liquid with unsweetened almond or other milk of choice
-Finally, throw in a few droppers of an immunity herbal tincture or of something like the Fire Cider (pictured below, which is an intense apple cider vinegar, garlic, cayenne, lemon, ginger explosion)

My son sipping on my immune zoom smoothie.  

Family smoothie time.  I love the color, too!

This stuff is potent and amazing to add to smoothies, soups, salads.  In my area, you can find it at Sherman Market in Union Square.  

Yay! This was the day my voice was gone.  But the smoothie saved the day.  

#3: Eat nourishing whole foods as often as you can, and keep foods that stress your system in check. This means limiting your intake of alcohol, caffeine, and sugar when you're feeling run-down.  A good tip, again, for this whole season, while your immune system is working hard to keep you healthy.    

*Check out my friends, Meghan Telpner, and Michelle Pfennighaus for recipes and tips on the best whole food topics.  And Steph Zabel for the best herbal advice!  I learn so much from all these ladies.  

*Also, big shout out and thanks to my dear friend, Jenny Schneider, who juiced me an amazing ginger/fruit blend and dropped it at my house this week.  She's also a healthy, amazing mama who illustrates and creates lovely art in Wellesley, MA.  

January News

Happy 2013 everyone!

Whether you're off to a challenging start of the year or it's all smooth sailing...yoga will continue to be a source of grounding and inner guidance as we step off into this new phase.  

My schedule is the same at KYS-Harvard (Wednesday evenings and Sunday mornings) but I've added a new Tuesday morning all levels vinyasa at Bow Street in Union Sq.  It's a 9:30-10:45am flow.  Will be fun to see some of you in the mornings again!  

Here's to a year of self-truth and self-love for us all!

Schedule stuff for January:

**New Class--Tuesdays at 9:30am at Bow Street Yoga- Union Sq. Somerville

**Workshop: Saturday, Jan. 12th at Karma Yoga Studio-Harvard from 2-4:00pm

Body/Soul Recharge for the Winter Season:

It will be a 75 minute Hatha Yoga session focusing on releasing stress/anxiety and rejuvenating with open hips, neck, shoulders.  Plus, group discussion on nutrition, and other techniques to strengthen and stabilize the immune system for the rest of winter.  We will taste some tea and tinctures!  

$35 or cheaper if you pre-register!

Register in person at Karma or over the phone.  

**I'm subbing for Ryan at Bow Street on Tuesday, 1/15, at 6:00pm.  

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Retreat News

Since it's 2013, it's time to start pondering the idea of joining me on an affordable, yet self-indulgent Yoga getaway to Mexico in late May!  My fantastic friend and peer, Checka Antifonario is going to be co-leading the week with me.  We've titled it "Unwind & Uplift: An energizing yoga vacation with Jenn & Checka"!  It takes place at Xinalani Eco-Retreatoutside of Puerto Vallarta in Banderas Bay, from May 25th-June 1st.  I promise it to be the best kickoff to summer you could dream up.  Check out the link below for more information on pricing, and how to sign up!  Also, email me with any questions.  

http://www.xinalaniretreat.com/145-yoga-workshop-vinyasa-yoga.html

-I am also considering a women's only yoga weekend to Nantucket sometime in April...so stay tuned.  

-Plus, ICELAND!  Yes, it's time for me to plan another yoga vacation there.  I have lots of awesome ideas and am currently in talks with peeps over there to figure things out.  Aiming for later summer or early fall of this year.  

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Yoga for Pregnant or Postnatal Ladies

-Congrats to Melanie and Carolyn, my most recent amazing prenatal students, who both gave birth to healthy baby boys just before the new year!  I was full of joy to hear their news and can't wait to meet the little ones!  

-With that, I'm open for new prenatal or other private clients to come do private weekly sessions if needed.  :)

--All new mamas out there, Michelle Pfenninghaus, is hosting her 2nd online New Mama Recharge launching next Sunday.  I'm doing it again, so maybe I'll see ya online?  

Also, my friend, Janine Duffy, is starting up a Mommy & Baby class at Bow Street Yoga on Wednesday mornings.  Check it out!    

--My next Yoga for Mamas private group session is tentatively slated for Saturday, 1/26 at 10:00am.  $25 for yoga and tea at my house.  Email me if you want a spot!  This is just for mamas, no babies allowed.  ;)  It's a time to connect and re-center yourself.  

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Fun things: 

-I made it onto yoga photographer, Cara Brostrom's, top photos of 2012!  Check out her recent blog post.  You might recognize a few other yogis/yoginis on there, too.  

http://carabrostrom.com/blog/

-If you're interested in chakra work, check out the awesome Karma Longtin's workshops at KYS-Harvard!  Her next one is this Sunday, 1/13 on the Solar Plexus Chakra!  But she'll continue to move into a new chakra each month if you can't make it to this one.  

I have some new yoga books and sassy new purple pants to practice in.  So I'm ready to have fun this year and share in it with all of you!  See you soon, whether online or on the mat!  

Lots and lots of energy and love,