Pose of the Moment: Double Pigeon

-pose of the moment: agnistambasana-- fire log pose or double pigeon.  I did this pose a lot on our recent trip to Iceland.  Seated hip openers like this are accessible and easy to do while traveling, since you can sit in the hotel room or on the bed in it.  Not much space needed.  It's definitely a favorite of mine.  

How to?  Sit with both legs out in front of you.  Bend both knees with the feet on the floor.  Then take (let's say your) right foot under your left leg.  Try to position the lower leg (knee to ankle) parallel to your hips out in front of you.  Then see if you can stack the left lower leg directly on top so that your shins are stacked and your knees and ankles match up.  Flex your feet.  Maybe take your hands outside of hips to then lift yourself up and make sure your sit bones are directly under you.  Then you can either sit upright with your arms relaxed.  Or you can fold as far forward as you are able, for a deeper stretch.  

**Sorry for the crappy video quality, and my scratchy voice that's getting over a cold.  Hopefully you get the gist of it.  

November is here. The latest.

Happy new month!  

  It's an important month, and has already been an exciting one with the weather, the election and whatnot.  It is a super important time to incorporate yoga or meditation into your routine, in order to stay calm, healthy and grateful as the holiday buzz begins.  

-Schedule stuff :

--I'm still subbing the 10:00am hatha at KYS-Harvard for Sarah B. on Tuesday, Nov. 13.

--Sunday, Nov. 11th:  Women's Vinyasa Workshop at KYS-Harvard: Honoring your Female Form

*As women, we go through some pretty intense life cycles and transitions.  From becoming a woman, to the childbearing years, to menopause; it's a constant ride of joyful, adventurous experience, and possibly scary, confusing ones.  It's important to take time to honor the beauty of your body, mind, and spirit in whatever unique moment it's in right now.  Sometimes a hard thing to do in our current societal norms.  

Join me to open-up our hearts in community & respect for one another, together as the women we are.  We'll move through a 90 min. vinyasa flow practice of heart& shoulder-opening, hip-releasing, and twisting out any negative spots.  Plus the option to discuss or share any stories that might help your fellow woman out.  

Level: Students should have some sort of yoga practice, but open to all levels.  

Special notes: Bring a journal if you are the type to need to get some thoughts out or take notes as needed.  

And, Bring a friend or female family member to share in the positive vibes!  

Price Pre-Reg: $25

Price Day-of: $30

Class Capacity: 25-30 --*you can sign up by calling Karma Yoga or do it in person before a class there.  :)

--Saturday, Nov.17th- Yoga for Mamas private class at my home.  10:00am-noon.  Email me if interested and to hold your spot.  I can only take 6 mamas tops.  

--Sunday, Nov, 18th- Yoga 101: a beginning yoga workshop--at KYS-Harvard from 1:30-3:30pm.  Perfect to bring a friend, partner, or family member who has always wondered about this thing called yoga.  Or great for anyone looking to re-learn some basics and dive back in.  

--My family is heading to Seattle for Thanksgiving to spend it with my sister-in-law and her family!  Subs that week will be:

Wednesday, Nov. 20th- 6:00 vinyasa -- Mickey

Sunday, Nov. 25th- 10:15 hatha-- Sarah B.   and 11:45 vinyasa-- Mickey

--As for Bow Street Yoga in Union Sq. Somerville--Only about one more month to catch me Thursday nights for beginner's vinyasa at 7:30pm.  Angela had her baby!!  A healthy boy, and she will be back to teaching around Christmas time, most likely.  

I've been loving being back in that cozy space once a week and would love to continue teaching there, so I'll be letting you know if something works out for the new year.  

**Retreat News!

--Speaking of class at Bow Street...my dear yogini friend, Checka, teaches the 9:30am vinyasa there everyThursday morning.  Check her out.  Why?  Because not only is she awesome and similar style to me, but we've decided to team up for a super uplifting and fabulous yoga retreat to Xinalani Resort in Mexico this coming end of May!  Check it out here.  You can already start signing up or start dreaming and saving those $$ to come along...

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**Reminder of Yoga Class Etiquette:  I recently had some repeated instances take place in classes and it reminded me that  sometimes attendees of yoga class need a review of this topic from time to time.  Studios are not always so outright on their stances with such things, so it can sometimes be up to the teacher.  Also, some people are new to yoga and have never been told there is an etiquette for such thing.  Here's some things I think are respectful and important: 

-arrive on time.  as close to 10 min. or more before the class begins in order to check-in, change, use the restroom, and set yourself up in the room (sometimes this is not possible for reasons out of your control, and if so, be mindful when entering.  If really crowded class, and you are more than 5 min. late, think about skipping out that time)

-be respectful of the others coming to class.  if it's a crowded one, be aware of the space and be friendly enough to suggest moving your mat over.  point people in the direction of the props, mats, etc.  smile at your fellow yogis from time to time!

-try to attend class with a digested belly.  it's never comfy to be starving in class, or to have just eaten a large meal.   

-try to attend class healthy (meaning not while you have the flu, or a bad cold) 

-try not to wear smelly or strong scents.  in the same vein, try to smell like you've showered in the last 24 hours.  ;)

-take shoes off before entering the practice space.  socks are optional but it's better for your feet to grip the mat without socks on.  that said, socks or layers are handy to have in the room for savasana.  

-if you have an injury or other condition that you don't want to share openly, DO tell me or teacher of class if you feel comfortable to.  we can then leave you alone as needed, or help you out as needed.  

-if you practice more advanced poses, such as inversions, and it's a well-attended class...please be mindful of those around you.  especially if there's a chance you might fall, or opt out of it depending on the time in class that it's being practiced.  

-if attending with a friend or loved one, try not to talk or giggle to each other during class

-please turn off your cell phone or set to silent, and please don't sneak check your phone during the class.  it's worth it to you, and to everyone else to keep your focus and energy grounded in the present

-please try to stay until you hear the final "namaste." getting up to leave in the middle of savasana can be very disruptive to everyone in attendance.  if you must leave, try to do it before savasana or just as we are getting settled into it.  

Thanks yogis!  It's just nice to remind people every now and then of these things.  I'm definitely no yoga police, and believe there can be and will be instances where we all just have to breathe through whatever is presented.  

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Fun tidbits this month:

**Check out my friend/student Elizabeth Menges' artwork of inspired portraits from her recent trip to Cyprus, at The Gallery at the Greek Institute in Cambridge.  

November 4-30th, with a special opening reception on 11/4.  

**Congrats to Jane, Janine, Christy, & Angela on the births of their babies!  They all had their kiddos within the last 2 weeks.  A bustling time for births, for sure.  So excited for you all and can't wait to meet all of your little ones!

**If you're in need of a relaxing massage tailored to your needs, check out Joanne Daley, the resident massage therapist at Karma Yoga-Harvard.  I just got my first full treatment with her on Friday and it was Fantastic!  

K, that's it for now.  Do share your recent yoga stories or thoughts with me.  And let me know if there are any blog topics or videos you'd like me to post/go over.  I love staying connected and helping all of us move closer to our goals and dreams, both on/off the mat.  

love & energy,
Jenn

New Autumn Playlist

The playlist you've been hearing this last week and will continue to is as follows:

1.  Rokkurro: I annan heim
2.  Nils Frahm: Familiar
3.  The xx: Fiction
4.  Rokkurro: Skuggamyndir
5.  The xx: Chained
6.  Rokkurro: Fjall
7.  Nils Frahm: Keep
8.  Rokkurro: Augun opnast
9.  The xx: Reunion
10. Nils Frahm: Kind
11. The xx: Sunset
12. Rokkurro: Hugurinn flograr
13. The xx: Angels
14: The xx: Unfold
15. Nils Frahm: Snippet
16. Rokkurro: Svanur
17. Nils Frahm: Less

*Inspired by my recent trip to Iceland and the upcoming Iceland Airwaves Festival.  Check all of these artists out!

Iceland Trip!

My husband and I took our son on his first international trip last week to Iceland.  We arrived on our 2nd wedding anniversary and were greeted by the northern lights from the plane!  It was my 4th visit to this special country, and it gets better each time!  Our Isak fits right in and seemed so happy to be experiencing it.  We are grateful for the chances to travel and to explore places that mean something to us as a family.
The first two days were in Reykjavik to sit in cafes, look at the shops, wander the streets, explore the art, and do some yoga!  I was happy to be back practicing at the Yoga Shala and took a great class with Geir.  Really wished I could have done yoga everyday with all of the wonderful Icelandic yogis I'm in touch with...however with a toddler, limited time to see things, and my family's needs, that didn't happen.  Much better reason to plan our next trip!
After some city time, we headed 2 1/2 hours north to the Snaefellsness Peninsula where we stayed for 2 nights in quiet and expansive natural setting.  It's like taking a huge sigh of relief and relaxation away from life's stresses, and awakening to a clear mind again.  Super important to do that at least once a year in my opinion.  We took some glorious hikes, ate delicious food, met super wonderful people, and meditated while gazing at one of the chakras of the world--the Snaefellsjokull glacier!  I can hardly wait to organize my next Iceland Yoga Vacation.  Lots of wheels turning and ideas culminating...
On our 3rd day in the countryside, we drove another hour or so north to the most remote place I've been to yet:  the Fellstrond peninsula, just before you hit the West Fjords.  Our friend, Oskar, was there and we had a super nice lunch visit with him.  And then took off on our late afternoon drive back to Reykjavik.  Gorgeous.
On our last morning, we took Isak to swim and soak in one of the geothermal heated swimming pools and hot pots.  He loved it, of course!  We then spent the last few hours getting coffee and wandering one last time before heading off to the airport.  I feel at such ease in Iceland.  More willing to create, to be more expressive, and so open to the surroundings.  Hoping to keep this feeling into the winter season, and into my yoga classes.  Stay tuned for new playlists, workshops, and such coming soon...

Dancing Ganesh!

Isak in Reykjavik

A wonderful yogic graffiti image

Driving north!  And with my new haircut.  

Budir, Snaefellsness

He loved all the lava rock.

Daddy leading the way in the moors...

Amazing day.  Amazing hike.

Sunset

Fellstrond Peninsula

A favorite view of Reykjavik

October News: Workshop, Iceland, Mamas Yoga

Hi everyone,

Cheers to another new month!  Many of us in New England believe this is the BEST month of the year...and I am one of them.  :)  It's been a fun and chill summer for the most part and awesome to see so many of you on a regular basis.  May you all now feel inspired and ready for change & a new start as autumn sets in and we move forward on the paths to our future and whatever dreams we all individually hold in our hearts.  Something to remember that might help:

"If you never change it's more difficult to see your true nature. You see yourself Because you are changing, not despite the fact that you're changing." -- from Art of Attention by Erica Jago & Elena Brower

My Workshop is this Saturday, Oct. 6th at Karma Yoga-Harvard from 2-4:00pm!  It's called Body/Soul Recharge: a practice to restore the Immune System.  I'm super excited to bring you all some tools through a hatha yoga practice that I've built specifically to release stress/anxiety and relax the nervous system.  When feeling sick or fatigued, built up stress can be just the thing that seduces an infection or illness to settle in your body.  We'll play with ways to breathe, meditate, and move it out.  And then we'll discuss & sample herbal remedies from some of my favorite herbalists, talk nutrition, and other ways to stay healthy through the start of the cold & flu season.  

Plus, Joanne Daley, our wonderful massage therapist at KYS, will be around to offer chair massages to anyone interested, and throw in a few tips herself!  

*All levels are welcome, though I do recommend having at least some yoga experience.  :)

--Check out the invite on Facebook.  

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**Next week, my husband, son, and I are traveling to my beloved Iceland!  It'll be our first trip back since having Isak, so we're super excited.  I'll be reconnecting with some friends and acquaintances there, practicing yoga with locals, hanging out in their quirky coffee shops, hopefully hearing some favorite tunes, getting a funky new haircut, visiting museums, and best of all taking in the brilliant landscape and countryside.  

My hope is to start getting inspired to plan another Yoga Adventure getaway sometime in the next 2 years...

I'll have lots of pics and news to share upon my return.  

This means I will have subs on these days:

Wednesday, Oct. 10th- Bethania subs my 6:00 vinyasa at KYS

Thursday, Oct. 11th- Stephanie subs my 7:30 beginner's vinyasa at Bow Street

Sunday, Oct. 14th- Rachel Arnold subs both the 10:15 hatha and 11:45 vinyasa at KYS

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**In other retreat news...I'm pleased to announce that I'll be co-leading an amazing yoga trip to kickoff summer 2013 with my awesome friend, Checka Antifonario, at Xinalani in Puerto Vallarta, Mexico!!  

Now, so far I've only led more adventurous trips.  But THIS.  Well, it's an all-inclusive yoga resort!  It will be SO relaxing and perfect for pampering yourself after a long school year or year of work, or whatever else this year ahead holds.  Plus, it's totally affordable.  Rough estimates of prices for a week of yoga and meals and fun will be ranging from $1200-1500.  :)

Checka and I will have full details coming soon and more information on our websites in a few weeks.  So stay tuned!  But, maybe start thinking about May 25-June 1st with us...

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--My Mama friends out there?  In case you aren't on FB, or haven't heard...I'm hosting a monthly Yoga for Mamas small private class in my home studio!  I take the first 5-6 mamas to sign up and then you come over on a weekend day for a 75 min. practice and then some tea and chitchat.  The one in September was super nice.  My next one is Saturday, Oct. 20th at 10am.  Email if you want a spot!

I have more details on my website about it, too.  

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Wishing you all brilliant month, and thank you, as always,

Jenn

Setting up Bakasana (Crow)

Happy October!  I haven't done a video post in awhile, and this was spurned on by a few people interested in building their strength, alignment, and understanding for Crow Pose.  Enjoy!





Poses to help you strengthen core, arms, wrists, shoulders, and hips in prep for Bakasana:
-plank (being able to hold it for 10 breaths), and chaturanga
-forearm plank and dolphin pose
-downward-facing dog (again, being able to hold at least 10 breaths)
-forward fold (uttanasana) with twists to open shoulders and chest
-standing poses such as crescent lunge, warrior 3, & airplane pose for balance and core strength
-side plank, as well as forearm side plank
-thread the needle twists for the shoulders/chest- from child's pose or puppy pose
-squat (malasana) or goddess pose to open hips in prep for crow
-butterfly pose (seated hip/groin opener)
-boat (navasana)


Sequence to prep & warm-up for Crow:




I kept this short, but you should try to hold each pose for 5 breaths to build warmth and strength.
Sequence:

-1-3 Sun Salutations, holding Plank longer than usual
-downward dog for a few breaths, then step one foot forward into crescent lunge--do some cat/cow pulses in the lunge before rising up with arms
-down dog into dolphin (forearm) plank, then pulse a few times from there towards dolphin, and then hold dolphin pose
-down dog, step other foot forward (always on exhale to round back and bring the core in) to crescent lunge--with same cat/cow pulses before lifting arms
-sit down on mat for boat pose, into seated butterfly (baddha konasana)
-boat pose #2, then rock & roll back and forth to then step or jump back to down dog (or vinyasa)
-step into your forward fold (uttanasana), place one wrist down in between feet and lift other up to the sky for a twist, take other side
-step into squat for some long, deep breaths
-take your Crow!  Have fun with it, try, try, and fly.
-down dog into cat/cow with wrists down to give them a break
-child's pose with arms back, maybe into a rabbit pose
-Namaste

Check out some of my fave teachers for this sort of practice:
Sadie Nardini
Kathryn Budig

Cheers to challenge & change,
Jenn

Playlist from last week

Hi friends at Bow Street Yoga and beyond...this was the playlist from last week's class.  I made it last fall, but it's just as good this year, too.
I think most of the songs can be found on iTunes.  See you soon!

1. Altt i Guddi:  Olof Arnalds
2. We Have a Map of the Piano:  Mum
3. Near Light:  Olafur Arnalds
4. Virus:  Bjork
5. Frysta:  Olafur Arnalds
6. Saint Naive:  Jonsi
7. What are we Waiting For?:  Amiina
8. Agust:  Olafur Arnalds
9. Warm:  Arms and Sleepers
10. Cosmogony:  Bjork
11. This Place is a Shelter:  Olafur Arnalds
12. The Beautiful Ones:  The Battle of Land and Sea
13. Icicle Sleeve:  Jonsi
14. Lag Fyrir Ommu:  Olafur Arnalds
15. Thunderbolt:  Bjork
16. New Piano Song:  Jonsi
17. All the Big Trees:  Jonsi & Alex
18. Tomorrow's Song:  Olafur Arnalds
19. Indian Summer:  Jonsi & Alex