Yoga Empowered Online for Chronic Conditions with Suzanne Stephens

Dear You

2012-08-15T22:19:00.000-07:00

Hey there!

Many articles, videos and Yoga learnings from this enthusiastic Yoga teacher

have been posted here over the last several years!

This blog began as a resource for those who wanted to learn more about Yoga.

In my own unquenching desire for learning more, delving deeper

and enriching my own Yoga Practice- I wanted to share the awesome stuff

I was learning then, practicing and cumulatively, being the better for it.

I'm more dork than eloquent writer but overall I've hoped to express that

tending to your Yoga practice must come from the heart-

from the very essence of Being who You are-

not me, not the Gurujis or that one chick that always

looks/seems/acts/writes/is so cool on Facebook.

Practice is meant to fit it's Practitioner- You.

You create the energy, you put in the diligent hard work-

be Your Self - Your Best Self!

I mean it- if anything, I hope my dorkery over the years has
allowed you to be Your Self with some swagger and

to make Your Practice fit that spectacular Being!

Rather than keep posting the same info over and over for you,

I'm going to let this beautiful bounty of information rest in your hands.

It's here for you to discover and uncover practices that
resonate with you and that empower you to Live as your Best Self.

It's here to learn to help manage chronic health challenge s, and
to inspire strength and resolve in body, mind and spirit,
regardless of health status.

The posts that follow are a couple Ye4CC Practice "Playlists".

Playlist One begins with ways to begin or to begin again to

develop Your Personal Yoga Practice.

Reminders of why we practice or why'd we'd want to.

Reminders of "the basics", things we may have forgotten or

need to see again -now in this moment- to grow from.

I wrote the thing and I'll reread an article or rewatch a video
and still learn something new from it!

Practice Playlist 2 is a compendium of my most
revisted Practices. These are the ones that help me the most.
The ones I miss when I skip them. The ones that I do every day
and am much better all around for.
The humbling ones, the ones that made me look deeper and
still do.

I hope this blog brings forward Practice,
sight from a new light and some chuckles.

I'm focusing my attention on completing the Book:
Yoga Empowered for Chronic Conditions.

Please find me giving regular
updates, practice tips, information and resources
at

Yoga Empowered News

YE on Facebook

YE on Twitter

and as of January 2013,
follow my new Personal Practice blog:

c haos + understanding .

a yoga practice extends beyond the mat

return to your breath

^o^

Suz

YE4CC Practice Playlist One

Where to start and how to use this site

What is Yoga?

What is Viniyoga?

Yoga Is Not Just Asana

Meditation: What is It?

Breath Awareness is the biggest, strongest, most potent tool for

those of us living with Chronic Conditions!

Breakdown: Beginning Breath Video

YE4CC Practice Playlist 2

Tx ( Treatment) Meditations

Breathing and the Three Bears

The Core of Practice: Breathe Into It

Guided Body Scan Meditation

Add Yoga to Your Day: Quick Tips to ReFill Your Well

Meditation: An Incomplete List

Yoga Empowered for Chronic Badasses!

"Practice and all is coming."

Pattabhi Jois

FAQ: Should I always lay down when practicing Yoga Nidra?

2012-06-13T08:00:00.000-07:00

FAQ: Should I always lay down when practicing Yoga Nidra?

Nope. The inaccuracy lies with the inclusion of always in this sentence. If it said: Should I lay down when practicing Yoga Nidra? The answer would be it depends.

Through the cumulative practice- of both being present in breath and movement (in asana & in the world)- added to cumulative mindfulness practices over time, you are better able to see yourself as you are and to see things as they are: The goal of Yoga Practice. Things are ever-changing; whatever your things are.

Living with Chronic Conditions poses many challenges in our lives. Nidra practice teaches you how to listen to your body, with loving-kindness, and give it what it needs. This is especially useful for those having to adapt often. Our conditions (illness or not) are always changing, making me feel like I'm finding my new normal again and again at times. Yoga Practice gives me tools I can use to ride these waves- good, bad or neutral waves.

Learning to meet yourself where you are – however you are- is the training. By learning this, exercising this – you can do many things/Practices to bring yourself to a greater place of balance and ease.

Let this be one of your goals in Yoga:

To practice listening to your body and mind with loving kindness.
Then, give yourself what you need to create a place of greater balance and ease.

Since things are always changing, even in the tough times – you will begin to understand this and see pain and suffering completely different. Pain is inevitable. Suffering is optional.

First, ask yourself a few questions: Why am I doing this Practice?

What is my Goal?

What Practice can I do to bring me closer to that Goal?

Finding out why you're doing each Practice should begin with listening to your body. Find your beginning breath. Use a quick 6 sense mindfulness meditation to settle in. Bring your awareness to the sounds around you, the four walls, the ceiling, the floor, to your body (seated, standing- where ever you are in that moment) and finally to the sensation of your breath. Take 5-30 minutes to do this.

Nidra practices help you begin to really hone in on dropping in. Dropping in, meaning, that transition from a mind/body caught up in and not being paid attention to type of awareness to a more focused inward place to be able to meditatively listen to your breath. Often not so easily done, when we're caught up in what the outside world is always ready to tell us. Nervous systems feeling fried with too much information... but I digress.

Then, notice how your body feels (think more descriptive words- less story). Notice things that may set you off, upset you or maybe you're neutral at the moment. Notice how your mind feels (again, just descriptive). This must be done without judgement but with a curious and loving mind. By taking the time to listen- you can then decide what your goal is.

Finding out what your Goal is should begin with how your body/mind feel. Not how you feel. How your body feels right now. How your mind feels right now. They are separate. Listen and by listening you know now what your body/mind needs. Then, create: Personal Yoga Practice is an Art form! Do you want to feel more energetic, balanced... what's the opposite of what your body/mind are feeling right now? How can I get there?

Learning what Practices you can do to get more towards where you'd like to be – is part of the Art of Personal Practice. Think of pianists, potters, painters, musicians, writers – they get better at their craft with practice. Learning Mozart doesn't happen overnight. Neither does Yoga. With practice, you begin to understand what Practices work best for you in certain times. With practice, they begin to become what you do and part of who you are – without a set design. There's a blueprint for Personal Practice but the design is all up to You!

So... should you always lay down when practicing Yoga Nidra? Nope. Only when it would serve your Practice in bringing you to a greater place of balance and ease.

Find a comfortable position at all times.

a yoga practice extends beyond the mat.

return to your breath.

^o^

Suz

Let me know what questions you have about your Yoga Practice in the comments section below or directly at yogaempowered@live.com.

Self Study - I Am Home.

2012-05-29T21:49:00.000-07:00

I am Home.

Not-

I am in a place of dwelling or even where I live but rather-

I am. Home.

I get it now. I didn't before.

Home is in me, I never leave it.

My breath is home.
To me, breath is spirit- washing in and over me.

I get it. I take home with me.

I never leave it- It never leaves me.

I Am Home.

Pain is inevitable- suffering is optional. It's true. I can decide, me - aka home, decides that it's okay and to go with it or it's not okay and to change something about it.

Pain sensation, sadness, anger or what I call the bad feelings that I don't want to experience... they need to be seen and heard just like all the rest, and when they are - they soften. Rather than fighting them - I welcome them, even though it's the hardest road sometimes - I welcome them. I am present and will even sit with them for a time getting to know them, hear them and just listen. I ask what they want, what they need and what action they need me to take in life. I listen.

Most times it's clear; slow down, rest or forgive. Sometimes I don't know and that's okay too. The action, the intention and the practice of listening, to my own body's signals and messengers, is Yoga. The action of not labeling, filtering or judging but instead welcoming with compassionate and loving-kindness and holding it for everything that presents or arises on my path - is Yoga.

Life is happening right now. I may or may not get another shot (not sure what I believe there quite yet) but I want to enjoy this one. That's my most heart-felt desire - to enjoy this Life and to be present.

I can't imagine ever enjoying pain but rather than suffering the inevitability of pain I choose to welcome it as I practice welcoming everything. If I don't like something I can change the experience somehow. This helps me be present and not hate my body for hurting or not working right. I'd rather be present and enjoy (making the best) of every flippen moment I have with breath. On my last one I want to feel as if I hadn't missed a thing, knowing I Am Home and I've been here all along.

a yoga practice extends beyond the mat.
return to your breath.

^o^

Suz

YE4CC SUMMER Urban Retreat July 21st!

2012-05-14T13:27:00.000-07:00

Yoga Empowered for Chronic Conditions

1st Annual Urban SUMMER Retreat:

a Day of Mindfulness & Yoga

Saturday July 21st, 2012

10:00am - 4:00pm

the Good Shepherd Center
Seattle, Wa.

Retreat is one of the most enriching, enlivening

and affirming things you can do.

Join me for this special treat!

This Retreat is being held for YE for Chronic Conditions students!

Open to new, old and current students.
*All students must be able to get to and from the floor without assistance.

We will be spending the day in silence, practicing

mindfulness meditations, gentle asana, pranayama and more.

Practice techniques we've learned in class and some new ones.

Learn useful techniques to help manage energy levels and enrich your spirit!

Tentative Schedule:

10:00- 11:15am

Opening Ceremony
Asana, pranayama and meditation.

11:15- 11:30am

Break

11:30- 12:30pm

Mindfulness Mini Practices.

12:30- 1:30pm

Silent Mindful Lunch.

1:30- 2:45pm
Gentle Asana & Yoga Nidra Practice.

2:45 - 3:00 pm

Break

3:00 - 4:00

Closing Practice & Ceremony

As always,
you will be encouraged to meet yourself where you are
and to practice accordingly.

You will need to bring your yoga mat, a blanket or 2,

plus any props you desire.
Bring your own healthy bagged lunch & snacks.

Chairs and Tables will be provided.
Hot water, tea and drinking water provided.

There will be plenty of fans on site to keep us cool!

Limited to 20 students.
All students must be able to get to & from the floor
without assistance.

Gross Monthly Income	Cost for YE4CC Summer Urban Retreat
Below $1,000	3 Scholarships Available.* Contact me at yogaempowered@live.com
$1,000 - $1,499	$ 65.00
$1,500 - $1,999	$ 75.00 Registration
$2,000 - $2,999	$ 85.00 is
$3,000 - $3,999	$ 105.00 closed.
Over $4,000	$ 125.00

*Scholarships available on first come first served basis:
1 full scholarship & 2 half scholarships available.

(This is on the honor system- no need to provide income info-

simply register at the appropriate rate.)

Registration closes Wed July 18th!

contact me to reserve your spot and mail check

payable to Yoga Empowered to:

Yoga Empowered

PO Box 17341

Seattle, WA 98127

I'm so thrilled to be able to offer this Urban Retreat at
the Good Shepherd Center again!
This historic building has so much character and feeling-

We all fell in love with it at the Winter Retreat in January.

There are plenty of areas to explore and it's a definite RETREAT from the city.
It feels like you're on a grand estate...

Upon paid registration-
you will receive more information.

Please don't hesitate to contact me with questions or concerns.
I'm very much looking forward to this, now twice a year, Practice!
Hope to see you there!

a yoga practice extends beyond the mat.
return to your breath.

^o^

Suz

Cancellation Policy for Retreat

14 or more days prior to Retreat = Full Refund (minus $3 fee if paid with credit card)
7 to 13 days prior to Retreat = Class Credit
Within 7 days (1 week) prior to Retreat = No refund or class credit
If Yoga Empowered cancels the Retreat, a full refund will be issued.

YE4CC e-Course Spring Schedule - Register today!

2012-04-12T06:02:00.001-07:00

Yoga Empowered Online for Chronic Conditions presents:

YOGA EMPOWERED FOR CHRONIC PAIN MANAGEMENT e-COURSE:

Teaching Yoga Empowered for Chronic Conditions students and living with chronic pain myself, I have learned, practiced and put together some of the best information on how to manage chronic pain with Yoga tools. I am thrilled to offer this 6 week Series on Managing Chronic Pain in e-Course form encouraging you to work with the information at your own pace in the comfort of your own home.

Learn yoga tools you can use to help manage pain (physical &/or emotional). Learn how and why chronic pain functions the way it does and much more. Empower yourself with the knowledge and tools to learn to manage your own chronic pain.

This is no empty promise- if you practice at least one of the practices presented in this e-Course once a day with diligence and a good heart and do not feel better able to manage your chronic pain in 6 weeks ... I will happily give you a full refund!

YE for Chronic Pain Management e-Course

Spring Schedule

Start dates for each 6 week Series:

Sunday April 29, 2012 -- Registration is closed.

Sunday May 27th -- Registration is closed.

Sunday June 17th -- Registration is closed.

for the next Develop Your Personal Practice e-Course.

Please note: This in no way obligates you to register but
allows you to receive registration information
before it goes public.

Cost $35 USD
Actual Value $65

*Registration closes 48 hours before start date of each Series.

All previous Series have filled quickly- don't delay,
Register now!

WHAT YOU WILL LEARN:

Rediscover peace with your body and within your body.
Learn about chronic pain, why it functions the way it does & how it communicates with your nervous system.
Begin to learn about Neuroplasticity, it's relation to Yoga Practice and how your brain can retrain pain responses.
Begin to better manage fear of the unknown and to welcome times of change.
Empower yourself with restorative practices. Learn practical and tangible Yoga tools to bring yourself to a place of relaxation and ease when you need it most.
Some asana. More Yoga Philosophy and lots of heart.

THIS e-COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on managing chronic pain.
Personal video messages delivered to your inbox with a corresponding lesson to print out and add notes to.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart
a yoga mat (optional), a blanket or 2, a couch cushion or 2, a pillow or 3.
simply, an internet connection that can watch this video without trouble.

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!
Those who are self motivated and will do the work.

THIS SERIES IS NOT RIGHT FOR:

Those that are seeking a quick fix with no work. Those that just want a nice ass in yoga pants.

THEN WHAT:

Cumulative Practice by You.
Continue supporting your Yoga Practice by taking classes in your area that support Chronic Pain Management.
I will happily offer a Level 2 YE for Chronic Pain Management e-Course if you demand it.

Find out more: Frequently asked Questions regarding this e-Course.

WHAT STUDENTS OF THIS e-COURSE ARE SAYING:

"This has been an illuminating experience -- and it's not over yet. In fact, I think it will never be over. The habits I've (gradually, in my own time) picked up along the way while participating in this course have made me realize how possible it is to make big changes by taking on new habits in small increments -- changes that will remain, because they've been made gradually and have therefore not been overwhelming.

I will be forever grateful for this opportunity because it has encompassed so much more than, say, adding a few asanas to my repertoire. It has meant new ways of seeing, thinking, and feeling. New ways to embrace the part of life that we refer to as pain. I feel like I have a much better idea of how to embrace the world, everything that is, and that of course includes what is called pain as well as what is called comfort, and what is called happiness." C.S.

"I just had to thank you for this most wonderful e-course. It has improved my life physically and emotionally. I cannot believe it. I feel that now I have more substance and purpose. I am sleeping better now, even walking better. While walking I remember to "lift up my heart". I love that. It feels so good. Thank you - Thank you - Thank you..... "

Gloria S.

^o^

Self Study: Busy Tizzy

2012-03-14T10:19:00.000-07:00

me and my dad!
i'd say i'm about 5 years old

For the last six months I've been scaling back. I began to find myself feeling like I was on a cycle of not getting anything done while doing something all the time. I began with scaling back time spent on the computer. It felt so good, it led to scaling back more and even more time for creative endeavors (specifically writing).

I've always been a loner at heart and by design. I've got no problem with being alone and prefer it most of the time. I love my friends and also want to create more time with them but they help me out with that. They call me and tell me I've been too busy let's get together or it's been too long we need a date (lucky me!). Creativity, however, doesn't come calling and threatening to drag me to the page. This relationship is all about my making time.

Being diligent these last six months about noticing where my time goes, how it's wasted and can be better spent has led me to some significant observations.

We live in a culture that is always connected, always in touch, hell, one smart phone company commercial boasts, "that was soooo 23 seconds ago" about new information being received "later" than the other guy. On the bus today, at a red light, I looked over to see a man in his truck in the next lane with his laptop open on a car desk! He was checking it and quickly typing for the 45 seconds we were still. As I take part in LinSanity (!!!), I see so many people in the crowd watching the live basketball game with their faces looking into their smart phones and not at the game in front of them. Even baseball announcers have begun talking about tweets they are seeing or tweeting themselves as they call the game over the airwaves.

One of the reasons I've been taking more time away from all this awesome (seriously, it is awesome) technology is because I was noticing it was becoming harder for me to focus and concentrate without getting distracted. I noticed this spilling into my Yoga practices where I'm practicing keeping my mind on one thing, whether it's breath and movement, a meditation, pranayama (breath practice) or even cooking healthy and nourishing meals for myself and my family. But six months ago, it wasn't my normal hard time focusing, my normal monkey mind, but it was becoming a habitual thing. It felt systemic. It became the norm and I had a feeling it was simply from too much- just. too. much. Too much choice, too much information, too many websites, blogs, research, there's always something else to find on the interwebs whether it's one more "Ugh, it's Monday!" from a relative or another website I simply must join. I became over it! So- over it!

I removed myself from the social media, the surfing, the trying to f*ck with Blogger (again!), the tweeting, trying to learn Word Press, sprinkled with lots of dicking around in between and I'm happy with all I've discovered. My mind (our minds) are busy already. I just walked into my office to turn on the wireless, as it loaded, I set up my scanner and scanned a photo of me and my dad on his motorcycle, as that loaded, I peeled a sticker off the scanner, paused to edit said photo, loading... removed all stickers from the scanner, grabbed a card to write a response to a friend, posted the photo on Facebook all while sipping tea. I noticed my breath a few times as I realized and watched myself doing all of these things. I sat in hero's pose with my feet under me and began lifting my heart in between each action and came away in awe of how busy my mind still is... even after this letting go for six months.

Our goal in Yoga Practice is balance. Not practicing 24/7 or not at all, but practicing with diligence and a good heart yet not over-doing it either. It's all about Balance. Instead of renouncing the interweb world forever- I've developed a few stratagems to help me maintain my balance- creatively and mindfully.

1. The Mindfulness Bell Limit time spent surfing. This little gem has been great for when I want to do research, write online or pour over Etsy. I can set it to go off in 30 minutes or 2 minutes. It's a great way to allow some time online without completely losing track of it. If writing online - no email or social media sites are open. I can't resist that little notification thingy, I'm like a moth to the flame.

2. Reserve two days a week for being off line. On my email signature and using my vacation response I tell people I don't compute at all on Sundays and Wednesdays. I got this idea from my dear friend, Sharon Gray of the Art of Nourishment. I want and enjoy being available to my students but I need some Suz days too. This, inadvertently, has become an awesome example of my own diligent self care. Everyone who I email knows, all my students know, my family, co-workers... The few times I have returned an email on my off days I've always been called out on it! It makes me want to honor it even when I'm tempted or just have an I have just a few minutes, might as well, check my email real quick moment. Several people have told me they are practicing this now too. In truth, I was surprised how long it took me to stick to it. Leechblock, a free app designed to limit time online, continues to keep me honest.

3. Also from Sharon- I learned to stop doing anything else when eating at least one meal a day. No computer, no texting, no TV just me and my nourishment. I hold my bowl in my hands, bring it up to my nose to smell it, consider where it came from, what it took to prepare it and then mindfully dig in chewing slowly. Feeling the food go down into my belly where it will continue to digest and create nourishment for my body, mind and spirit. I consider it a meditation- I love this one! It never ceases to amaze me, even now, how often my mind will lead me to do something else- call my dad, write a grocery list, think about class ideas, it's always thinking.

I will also practice this as I drink a cup of tea or a savor a piece of chocolate. Drink or eat with your senses wide open. Be mindfully aware of touch, taste, smell, sight, sound and thought (see 6 Sense Meditation Practice). This is now a mindful meditation practice.

4. When I'm doing something (on or offline) - I ask myself, "Is this something, if it's the only thing I do today, will I be pleased, will I feel productive?" - if not, I get to whatever that thing is first. I even had the question written out and posted above my computer for a few months to remind myself to ask often.

I also posted a photo of myself as a kid beaming on my dad's bike above my desk (posted here for you!) to look at whenever I had to pee and ask, "Would I make that sweet creature wait to pee until I had two more things done?" No way, I'd be a jerk! But wait that's me - and I will more often than not (remember I'm always practicing) stop what I'm doing and get that outta the way.

5. Social media - Oh, how I love/hate social media! I love feeling connected to my friends and family but realize I don't need to be in touch all day or every day. Stepping back was an eye-opener as I noticed that I would passively see what my friends were up to instead of calling or actually getting together. As it brought me closer to those far away I saw that it also allowed me to grow farther away from the ones who were closer to begin with. I did miss some things and have begun adding them back in but slowly and very differently.

I check in once a week now on my personal Facebook account. It's amazing how quickly I can get through that news feed in one quick glance rather than every day or 3 times a day.

For my business I just post less, much less. I give myself 2-3 posts a week max. It's been cool as it makes me post things that are of higher quality instead of just churning it out every day, 3X a day. I see so many people posting on, Facebook alone (I've even done it!), more than 5 posts a day. Too much!

6. Finally, I unsubscribed from all the email lists I don't read to clear my inbox. This was tough too. I figured if I missed the information I'd go find it again. And you know what? That's just what I did. For the ones I still wanted information from I checked to see if they had a blog rather than subscribing to their newsletter or by asking to be emailed. I add all the blogs I follow to one place - Bloglovin - when I feel like reading- I can head over there to get the stuff I enjoy rather than sitting online surfing.

I continue to step back to clear space and mindfully add things back in that I miss. I now happily dedicate two entire evenings a week to writing. I've also created at least a half hour every day to just write. If I have more time I use it but as a regular daily ritual- I will be writing for at least a half an hour. These are creative dates I don't miss! This time is precious to me, this is my time! I must practice diligence here in safe-guarding this new found time. No friend dates, no TV, and not filling it with other things but reserving it every day, every week to honor my Creative Source and myself as an artist. I don't answer the phone, compute (surf or media) - I just sit in silence or listen to music alone and write. It's divine! This time has been created, so far, by managing time spent mindfully on the computer and in front of the TV. I reserve this time just as I reserve time for my Personal Yoga Practice. In fact, I consider it part of my Practice!

As I continue to clear space to fit more time for creative projects (painting, playing my guitar); I will continue to finesse things. I understand this won't happen overnight but rather with diligent practice I can change any habit; to think otherwise would be an act of sheer folly. Change comes with practice, as with learning new eating habits or practicing meditation, it's not done overnight. It didn't take me a week to get as systemically involved with virtual worlds but several years of cumulative time wasting and learning about the internet- about both it's perks and pitfalls.

How's your concentration? Your focus? Are you honoring your Creative Source? When is the last time you created something? Remember, creative time (as well as Practice time) is earned time, time you must put aside and reserve for yourself, time you must create in your daily/weekly schedule and honor. Pull out a pen and a journal or spare sheet of paper and answer these 3 questions:

Where is most of your free time going these days?

What would you rather spend that time doing?

What's one thing you can change today to begin to make that so?

.: return to your breath :.

^o^

Suz

New podcast practice!

2012-03-09T06:02:00.001-08:00

We've been practicing this Compassion Meditation in classes the over the last six weeks.

Hope you enjoy it as much as we did!

.: return to your breath :.

^o^

Suz

What is Viniyoga?

2012-03-02T20:32:00.005-08:00

Think of Apples.... there are many types of apples. Green apples, red delicious apples, pink lady apples and more but they're all still apples right?!

Yoga styles are like apples.

Each style has a different texture, flavor, if you will, but each style is still Yoga. For example- Bikram Yoga (often referred to as hot Yoga) is done in a hot room, with cetrain postures and sequencing; still Yoga, but with distinct "flavor".

Viniyoga has 4 distinct “flavors”.

Viniyoga revolves around linking breath and movement, in a meditative way or a strengthening kick ass way. In some Yoga styles- you focus on your inhale filling your belly then your chest. Here we aim to fill the from the collar bones first, then the chest and at the end of the inhale to soften the belly. Each exhale- you'll be coached to pull your belly in (navel to spine) as you release your exhale.

This facilitates the natural movement of breath in the spine in each pose. As you breathe in- your rib cage will rise (encouraging backbends, coming up from a forward bend etc.) As you breathe out, pulling the belly in tight- you are creating stability in your sacrum and low back area (encouraging forward folds, twists etc.)

Viniyoga practice is highly adaptable making the postures (breath work, meditation, self study and ritual practice) work for the practitioner- You! We are not all built the same. My forward bend may "look" different than my neighbor's but the function of the pose (stretching the low back and/or hamstrings) is emphasized over the "perfect form".

Another “flavor” unique to Viniyoga is the use of repetition and stay in a posture. By moving repeatedly, in and out, of your standing forward bend for example, you are re-establishing/ re-setting your habitual patterns of movement. Want to improve your posture? Practice Tadasana/ Mountain pose 3X a day for 12 breaths. Repetition in and out of postures also helps to prepare muscles for stays and releases accumulated stress, tightness, and stiffness.

Stays in poses help stretch and/ or build strength. Stays are a beautiful place to pay attention to your breath. Restorative postures use the element of breath and meditation. Staying in child's pose for several minutes with your awareness on your breath, on the sensation of breath in the body and guided imagery that you enjoy can even be healing- flooding the entire body with feelings of ease and peace. Yoga Nidra practice is done lying down, an alert savasana with the senses wide open- the deepest form of relaxation.

Finally ~ Sequencing. Each Viniyoga practice is carefully sequenced with practices (including one or all: asana, pranayama, meditation, self study & ritual) to bring about a specific result. It could be to energize the body, prepare for sleep, reduce anxiety, recover from an injury or re-establish your balance. Really, the possibilities are endless.

Cumulative Practice created to fit you is a beautiful way to become more aware of your own body from within. You are your own guru! Linking your breath and movement takes awareness and practice. Asana may prepare you for meditation or breath work. Incorporate your meditation or breath work into asana. Kick some self study aspects & philospohies in - are you able to control the random fluctuations of the mind? Wanna take on your monkey mind?

Yoga Practice is made to fit it's Practitioner. Listen to who matters most (damn straight I mean You!) how does your body feel right now... how does your mind feel right now... Begin and continue bringing your awareness to your breath - where's it at now- take 3 breaths now and check it out... is it shallow or is it filling the entire torso with glorious breath? Check in with yourself - daily, upon waking/ sleeping, doing, being, listening, talking (waiting your turn to talk), practicing, teaching, speaking, relating...

There are many great Yoga styles and flavors. Viniyoga's outlined form, as taught to me, (as taught to her teacher, as taught by his teacher, as taught to the son of the man, Krishnamacharya, who established this lineage or form) influences my "flavor" as a Practitioner and as a teacher. It makes me ready to welcome this life, with arms wide open, as it changes, waxes and wanes, and breathes as my Practice (and my own teaching style) grow with me along my journey of Life.

Several forms were created with Viniyoga as a base and then some twists and spritzes of cool were spread in from each teacher that studied with this master, including BKS Iyengar (Iyengar Yoga) and Ashtanga's Pattabhi Jois. Find out what styles of Yoga speak more or resonate more with you. Do an internet search, pick up some books, take a class, see what speaks to you. Practice alone makes you find out for yourself. Don't believe what I say just because it's written in cyberspace with credentials. This is part of the practice.

Find out for yourself. See, learn, explore all that's already right there. Tired of grasping for things, pleasure, love, acceptance? Practice teaches you how to listen, to see things as they are and how to ultimately apply these learnings to your Life in this world.

Yoga Empowered is a representation of Viniyoga core with empowerment, mindfulness and living fully as a definite undertone. Create your own Practice to bring You to Your Best Self - to being your best self. Who is this best Self? It's up to you to decide... I just point to the stars!

.: return to your breath :.

^o^

Suz

a Gentle Reminder of why we Practice.

2012-02-02T09:00:00.000-08:00

“To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment."

Ralph Waldo Emerson

Being yourself isn't easy sometimes. We each have unique images, expectations and patterned beliefs that shape us. It can be easy to want to be a certain kind of person. It can be easy to really really want it. Actually, being who you want to be, that best version of yourself, requires a commitment to dedicated self care, including Practice. It's not something that happens without care & diligence.

A continuing yoga practice tends to remind you. Remind you to breathe, remind you to lift your heart and remind you of your best self. Practice and then return to practice again and again- whether it's once a week or 7 days a week- Practice making it best serve You! Cultivate the self love and discipline to carve out the time to refill Your Well. Your Yoga Practice reminds you to listen to your body. It reminds you to honor it and appreciate it. Many of us spend so much time- in our own ways- tending to others with such dedication that we tend to neglect ourselves.

Yoga helps remind you that you need to refill Your Well before you can refill others'. When we become overextended, over worked and over committed we begin getting cranky, resentful and not as present. Sometimes this pattern gets repeated so many times without reFilling Your Well that you may not remember at all why you serve those you do... even the airlines know... affix your oxygen mask before helping those around you...

The breath and body awareness, the learning to honor and appreciate your body in each and every Yoga practice tends to flow over into your daily life - ReFilling Your Well- Empowering You to be the best version of Yourself.

Yoga Empowers.
Your breath Empowers.
Let it Empower You!

^o^

YE4CC Develop Your Personal Yoga Practice e-Course begins Feb. 19th!

2012-01-29T19:54:00.000-08:00

* YE4CC e-Courses are going to a 4 week format as of March 1st!

Get 2 extra weeks of lessons in the February 19th

run to enrich your Practice! *

LEVEL 1: DEVELOP YOUR PERSONAL YOGA PRACTICE e-COURSE:

Many people have told me that they want to begin practicing at home or outside the studio but don't know where to begin. Even those that do practice at home may find challenge with continued practice and with challenging themselves to continue to grow in Practice.

If you want to take your Yoga Practice out of the studio and into your daily life this course is for you! If you live with Chronic Conditions that present unique challenge in your life, want to do something to help yourself and are ready to begin a life-long commitment to nourishing your own well-being read on!

This 6 week online (e-Course) Series will introduce you to several Yoga Practices that you can begin to add to your life – meeting yourself where you are right in the comfort of your own home. I want you to find what resonates with you at your leisure. Perhaps you'll write the equivalent of four novels from the journal prompts or never pick up a pen. Perhaps you'll really enjoy the meditations but not get around to the movement.

I want you to think of these personal weekly lessons as creative toolboxes of calm. Want to feel more calm? Grab one of these tools. Does your neck ache? There's a tool for that too. Does your heart hurt? Yeppers.

If you want to seize creative control over Your Personal Yoga Practice then sign up now and let's get to it!

Next Develop Your Personal Practice e-Course
begins February 19, 2012!

Cost $35 USD
Actual Value $65

Registration closes February 12th or when e-Course is full.

All previous offerings have filled quickly with wait lists- don't delay,

Register now!
Space is limited.

WHAT YOU WILL LEARN:

Learn to meet yourself where you are without judgment.
Learn practical and tangible Yoga tools you can use any time to bring yourself to a greater place of balance and ease.
Begin to see yourself in a more loving light and to let go of fear of the unknown regardless of what Chronic Condition challenges you.
Create self care rituals to establish peace, trust and empowered living.
Each week learn new movement, breathing and meditation techniques you can use to help manage symptoms, calm your system and soothe your mind.
No mat required – all movement practices will be from positions you find yourself in daily.

THIS e-COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on adding Yoga Practice to your day.
Personal video messages delivered to your inbox with a corresponding lesson to print out and add notes to.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart
simply, an internet connection that can watch this video without trouble.

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!

THIS SERIES IS NOT RIGHT FOR:

Those that just want a nice ass in yoga pants.

THEN WHAT:

Cumulative Practice by You.
Level 2 and Level 3 Developing Your Personal Practice Series will be available in a year or so for you to continue to enrich your Yoga Practice.
Level 1 Series must be completed before being able to register for Level 2 Series.
Level 2 Series must be completed before being able to register for Level 3 Series.

Find out more: Frequently Asked Questions regarding this e-Course .

WHAT STUDENTS OF THIS e-COURSE ARE SAYING:

"I found this course to be extremely helpful. Suzanne's "just right" method of teaching made it easy for me to incorporate yoga into my day. I find myself noticing, acknowledging and returning to my breath...SEVERAL times a day! Thank you, Suz!"

Mary Lou H.

"Thank you for providing this online course that not only looks at yogic movements, but breath, intention, and self study. I felt comfortable participating in this course even though I have limited range of movement and pain. When I asked questions, you responded quickly through email. I now feel that I have some new tools to explore that will help me feel more comfortable in my body."

A.M.

"It is so easy to print everything and I still have no problems navigating the videos and actual lesson. Who knew that I could do this! I am so excited. I read the lesson, and watch the video, then I print the lesson. Tonight I am going to read it in bed and do the asana practice. As you know I really enjoy reading in bed so this is perfect for me. Plus I get to keep all of these printed lessons and refer to them whenever I want. I am totally loving this course and thank you so much for doing it and offering it."

G.S.

YE for Chronic Pain Management e-Course begins Feb 19th!

2012-01-29T19:48:00.000-08:00

* YE4CC e-Courses are going to a 4 week format as of March 1st!

Get 2 extra weeks of lessons in the February 19th

run to enrich your Practice! *

NEW 6 week e-Course:

Yoga Empowered for Chronic Pain Management

next session begins February 19th!

Learn yoga tools you can use to help manage pain. Learn how and why chronic pain functions the way it does and much more. Empower yourself with the knowledge and tools to learn to manage your own chronic pain.

YE for Chronic Pain Management e-Course

begins February 19th, 2012!

Cost $35 USD

Registration closes February 12th or when the e-Course is full.

Previous e-Courses have filled fast so don't delay!

Space is limited.

WHAT YOU WILL LEARN:

Rediscover peace with your body and within your body.
Learn about chronic pain, why it functions the way it does & how it communicates with your nervous system.
Begin to learn about Neuroplasticity, it's relation to Yoga Practice and how your brain can retrain pain responses.
Begin to better manage fear of the unknown and to welcome times of change.
Empower yourself with restorative practices. Learn practical and tangible Yoga tools to bring yourself to a place of relaxation and ease when you need it most.
Some asana. More Yoga Philosophy and lots of heart.

THIS e-COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on managing chronic pain.
Personal video messages delivered to your inbox with a corresponding lesson to print out and add notes to.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart
a yoga mat (optional), a blanket or 2, a couch cushion or 2, a pillow or 3.
simply, an internet connection that can watch this video without trouble.

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!

THIS SERIES IS NOT RIGHT FOR:

Those that are seeking a quick fix with no work. Those that just want a nice ass in yoga pants.

THEN WHAT:

Cumulative Practice by You.
Continue supporting your Yoga Practice by taking classes in your area that support Chronic Pain Management.
I will happily offer a Level 2 YE for Chronic Pain Management e-Course if you demand it.

Find out more: Frequently asked Questions regarding this e-Course.

Podcast: Urban Winter Retreat Yoga Nidra Practice

2012-01-19T06:00:00.000-08:00

This photo was taken by YE friend & student Michelle at

the Good Shepherd Center at our Urban Retreat 1.14.12

We had an amazing time at the 1st Annual Yoga Empowered for Chronic Conditions Urban Winter Retreat this past weekend!

This is the Yoga Nidra practice we did together. I'm creating a workbook of practices for the Retreat participants of all practices we did together for them to continue practicing mindfulness and Yoga every day.

I hope you enjoy this practice! I'm so relaxed after listening and editing I'm all blissed out ;o)

Find the Urban Winter Retreat Yoga Nidra Practice here.
Download & Subscribe for free on iTunes here.

to Honor Your Body

2012-01-05T21:55:00.000-08:00

To honor your body means to place yourself in the frame of mind where you can be aware of your body's signals. It will tell you what you need- sleep, rest, play, food, water... The trick is becoming aware of your own body enough to not only be able to understand that it's tired but in being able to honor what your body is telling you regardless of what you want. Regardless of health challenge, it seems we all need to be more aware of not over-doing or under-doing things or we'll be exhausted for days to come. Learning to listen begins here.

You may want to go out with friends to a bonfire and play but if your body is tired, it's telling you sleep may be better for you right now. You may want to go into a headstand for 10 minutes because you think it looks cool but if you have a sore neck and its telling you its not so cool for you right now.

Honoring the body means listening to it and honoring what it says regardless of what you want it to say.

In yoga, bringing your awareness to your breath brings you to a more focused place, more inward, to be able to distinguish just what the body is trying to tell you. Maybe in a standing forward bend your low back feels tight- by focusing your awareness on your breath and movement it becomes easier to hear this ---by honoring the body and listening to it--- bend your knees more- relax the low back and continue to breathe. Now- with more release in the low back- what your body told you it needed.

Maybe your energy is low-- go in and out of Warrior Pose 6X- then stay and continue to breathe in your Warrior Pose. Now- an energizing pose has invigorated you a bit- what your body told you it needed.

By honoring your body you give it what it needs to be nourished, recharged and empowered.

By honoring your body in Your Yoga Practice- you empower yourself in the application of Yoga by learning to adapt poses and your breath. By honoring your body- you are encouraging Your Best Self in your daily life! Even when you don't want to listen, especially when you don't want to listen- soften your heart, deepen your breath and give your amazing body what it needs- perhaps a nourishing Yoga Nidra practice, an energizing flow of postures or something to bring balance to your entire system.

^o^

Holidaze Self Study: It Takes Time.

2011-12-22T14:39:00.000-08:00

A dear friend of mine reminded me the other day that it's not always the best thing to say "but- you look great" to someone living with a chronic illness- whether it's in "remission", a flare, an on-going battle or a recovery period. Better yet she noted, say, "it's great to see you", "how are your treatments going" or "how are you doing" and leave the but out completely. I've experienced my own frustration, especially in acute times, with people saying to me, "but- you look so good". Including my favorite response from a nurse once when I told her I have MS- "but- you're so pretty".

Living with chronic conditions is a daily experiment of sorts. I wake up and meet my body where she is and rarely is she ever in the same place. Some days I'm raring to go, some days after I shower I just want to crawl back into bed because my body is so fatigued, in pain, or hypersensitive to everything (light, sound, touch...). I practice Yoga to create healthy habits of meeting my body and loving her where ever and how ever she presents each day. I do all I can- eat well, practice postures, get plenty of rest etc. each day to help her feel her best but even so at times she clearly reminds me that regardless of my best intentions- she will let me know when things aren't quite up to snuff.

In the midst of the Holidaze season, friends want to spend time together, family wants to talk on the phone, I feel pulled to do more, to say "no, I'm not able to do that" or "I'm sorry, I can't today, tomorrow, next week..." more and sometimes it's just a big reminder of all I can't do. Of the things I'd like to participate in (including friendships, social engagements) but don't because I have to reserve a certain amount of time each day for practice, for rest and for my body and mind to restore to be that best version of myself, the Suz I want to be.

These are the things, the sometimes seeming sacrifices, that I make to be as healthy and to live as well as I do. It's not easy. I want to go play more. I want to party with my friends. I want to be a part of your group. But... I have to honor my priorities to create a state of well being for myself and that takes time every day- a dedicated Practice every day.

So, while I thank those who tell me "but- you look so good" cuz I know I do :o) I sometimes want to remind them of all I need to do everyday to look that good, to be present when I'm with you to give you my full attention and to love you with all my heart while still honoring my special needs. It takes time. It takes a lot of time. I do it for you, I do it for me but mostly I do it to feel connected, of service and to experience every second of this Life I have, regardless of circumstances, for it's mine and I am so incredibly grateful for the ride.

I'm sitting now in the sun as I type this. It feels a bit like a confession or a look into the window of my soul. Living in Seattle, this time of year, the sun plays cat and mouse but at this moment, it's pouring into my living room into one small corner. Here I am. Seated on a pillow, soaking in the rays, and about to nap like a cat. Moments like these remind me and reaffirm to me why I make the choices I make to be here as I am. I choose to live healthy, I choose to take care of my amazing body and I choose to be as present as possible with each day regardless of what it brings.

This season as you meet and greet friends and loved ones, remember what it's like to struggle with health, rather than say "but- you look so good" say "it's great to see you", "how has your health been?" or best of all " I love you and am so happy to spend time with you".

Wishing you all love, light and the experience of presence in each sweet moment as a very special gift. As the year turns welcome pain, pleasure, shadow, light and everything in between- no matter how you look revel in this experience of Living- it's a juicy ride that won't last forever.

Peace.
^o^
Suz

Podcast: Holidaze Series: Alternate Nostril Exhale

2011-12-12T21:32:00.000-08:00

Alternate Nostril Exhale Technique is a wonderful way to immediately yet simply bring balance and calm to your system. I re-introduce it to you as a helpful tool to use throughout the Holiday season but in truth it's something I use many times a day throughout the year to help myself.

Use it when on the bus, waiting at the doctor's office, when you need some peace, when your body's frustrating you, when you step into the bathroom, when you're having tx done... This simple pranayama (breath exercise) technique has helped me keep myself balanced through many challenging situations. I even taught it to some nurses while practicing it during a challenging steroid tx I had to do.

See how you can apply it to your self care and your life.

Never strain the breath. Always honor your body.
Let me know what you think of this technique- I have a feeling you'll be lovin it.

Happy Holly Jolly!

Rock Your Practice!
^o^
Suz

Awesome Vader Photo by Reis O'Brien- Check out his art here!

Registration is OPEN for e-Courses:

YE for Chronic Pain Management and Develop Your Personal Yoga Practice. They're filling fast! Register here.

New e-Course: YE for Chronic Pain Management! Register Now!

2011-11-30T17:18:00.000-08:00

NEW!

6 week e-Course:

Yoga Empowered for Chronic Pain Management

begins January 8th!

YE for Chronic Pain Management e-Course

begins January 8th, 2012!

Cost $35 USD
Actual Value $65

Registration closes December 31st or when the e-Course is full.

Previous e-Courses have filled fast so don't delay-

Register Now!
Space is limited.

WHAT YOU WILL LEARN:

Rediscover peace with your body and within your body.
Learn about chronic pain, why it functions the way it does & how it communicates with your nervous system.
Begin to learn about Neuroplasticity, it's relation to Yoga Practice and how your brain can retrain pain responses.
Begin to better manage fear of the unknown and to welcome times of change.
Empower yourself with restorative practices. Learn practical and tangible Yoga tools to bring yourself to a place of relaxation and ease when you need it most.
Some asana. More Yoga Philosophy and lots of heart.

THIS e-COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on managing chronic pain.
Personal video messages delivered to your inbox with a corresponding lesson to print out to add notes to.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart
a yoga mat, a blanket or 2, a couch cushion or 2, a pillow or 3.

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!

THIS SERIES IS NOT RIGHT FOR:

Those seeking a quick fix without any work. Those just wanting a nice ass in yoga pants.

THEN WHAT:

Cumulative Practice by You.
Continue supporting your Yoga Practice by taking classes in your area that support Chronic Pain Management.
I will happily offer a Level 2 YE for Chronic Pain Management e-Course if you demand it.

Find out more: Frequently Asked Questions about this e-Course.

^o^

Registration open for Develop Your Personal Practice e-Course!

2011-11-30T17:16:00.000-08:00

6 week e-Course:

Develop Your Personal Yoga Practice

begins January 8th!

If you want to seize creative control over Your Personal Yoga Practice then sign up now and let's get to it!

Next Develop Your Personal Practice e-Course
begins January 8, 2012!

Cost $35 USD

Registration closes December 31st or when e-Course is full.

All previous offerings have filled quickly with wait lists.

Don't delay- Register now!

Space is limited.

WHAT YOU WILL LEARN:

Learn to meet yourself where you are without judgment.
Learn practical and tangible Yoga tools you can use any time to bring yourself to a greater place of balance and ease.
Begin to see yourself in a more loving light and to let go of fear of the unknown regardless of what Chronic Condition challenges you.
Create self care rituals to establish peace, trust and empowered living.
Each week learn new movement, breathing and meditation techniques you can use to help manage symptoms, calm your system and soothe your mind.
No mat required – all movement practices will be from positions you find yourself in daily.

THIS e-COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on adding Yoga Practice to your day.
Personal video messages delivered to your inbox with a corresponding lesson to print out and add notes to.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!

THIS SERIES IS NOT RIGHT FOR:

Those that just want a nice ass in yoga pants.

THEN WHAT:

Cumulative Practice by You.
Level 2 and Level 3 Developing Your Personal Practice Series will be available in a year or so for you to continue to enrich your Yoga Practice.
Level 1 Series must be completed before being able to register for Level 2 Series.
Level 2 Series must be completed before being able to register for Level 3 Series.

Find out more: Frequently Asked Questions regarding this e-Course.

WHAT STUDENTS OF THIS e-COURSE ARE SAYING:

Mary Lou H.

A.M.

G.S.

Podcast: What is Yoga (Empowered!)?

2011-11-02T13:47:00.000-07:00

As I prepare to leave for an Intensive Yoga Nidra Teacher Training, I wanted to leave you with something special. This is a brief explanation of what Yoga is, what Yoga isn't and how to create Your Yoga (Empowered!) Practice.

I'll let the audio speak for itself.

Namaste.
^o^

or Click here to listen.

Video: (Remake) Yoga for Balance & Strength

2011-10-20T12:39:00.000-07:00

aka Yoga for Roller Derby Goddesses!

This is a remake of this sequence. Already uploaded on YouTube in 2 installments- here is the video in it's entirety. :o)

Or view it here: Yoga for Balance & Strength

This sequence is designed to practice balance and build strength.
It may not be appropriate for everyone- please talk to your doctor before starting ANY exercise program. This practice is meant to be strong & challenging.

As you practice this sequence- really really bring your awareness to maintaining your smooth even breath throughout the practice. Over and over and over again.

In poses- listen to your breath- if its becoming ragged and shallow- back out of the pose a bit or come out of the pose, re-establish your smooth even breath then go back in. With practice you'll find yourself getting stronger and able to maintain a smooth steady breath thru the entire practice. Start with a couple reps and add more. While staying in postures- begin where you are, as you continue to build strength stay for more breaths... Catch my drift?!

In each balance posture- fix your gaze softly on a non-moving object to help maintain balance. If you're on your knees balancing- let your focus fall on your mat in front of you. If you're standing balancing- let your focus fall on the horizon in front of you. Don't look away- maintain that gaze- it's just one more way to minimize distraction around you enabling you to become more focused on your breath & on the balance. Want more challenge? Close your eyes.

Every day balance will look different- don't let that frustrate you- let it empower you! Always honor your body- using adaptations as needed.
For standing postures- use a chair or the wall.
For kneeling postures- begin raising only the leg, once you build strength & that's easy- then add lifting both the opposite arm/ opposite leg.

Any questions about adaptations or the practice- Please let me know!

Now offering 6 week e-Course: Develop Your Personal Yoga Practice!
New 6 week e-Course for Chronic Pain Management coming January 2012!
Guided Meditations & Videos now on iTunes & online at Podomatic!

Keep inspired and focused - Find me on Facebook & Twitter!

Return to Your Breath!
^o^

PS- Only 3 spots left for YE for Chronic Conditions 1st Annual Winter Urban Retreat in Seattle, Wa. January 2012! Give yourself the greatest gift of all- Whole Well Being & Empowered Living!

Podcast: Tx (Treatment) Meditations

2011-10-15T14:05:00.000-07:00

I wanted to revisit this video. Recently several students have requested practices they can do while in treatment. Also, when it was first recorded on YouTube the sound was suuuuuper low. Here is the remake of the video and practice for Treatment Meditations. Enjoy!

Watch below or you can watch it here.

YE for Chronic Conditions 1st Annual Urban Retreat Jan. 14, 2012!

2011-10-06T14:38:00.000-07:00

Yoga Empowered for Chronic Conditions

1st Annual Urban Retreat: Day of Mindfulness & Yoga

Saturday January 14, 2012
10:00am – 4:00pm
at
the Good Shepherd Center
Seattle, Wa.

Retreat is one of the most enriching, enlivening

and affirming things you can do.

Join me once a year for this special treat!

This Retreat is being held for YE for Chronic Conditions students!

Open to new, old and current students.
All students must be able to get to & from the floor without assistance.

We will be spending the day in silence, practicing mindfulness meditations,

gentle asana, pranayama and more.

Practice techniques we've learned in class and some new ones.

Learn useful techniques to help manage energy levels & enrich your spirit!

Since it's the first Yoga Empowered Urban Retreat and the New Year

we will be utilizing the time to recommit to our self care,

our well-being and to refilling our wells.

Tentative Schedule:

10:00- 11:15am

Opening Ceremony
Asana, pranayama and meditation.

11:15- 11:30am

Break

11:30- 12:30pm

Mindfulness Mini Practices.

12:30- 1:30pm

Silent Mindful Lunch.

1:30- 2:45pm

Tea & Chocolate meditation.
Asana & Yoga Nidra Practice.

2:45 - 3:00 pm

Break

3:00 - 4:00

Closing Practice & Ceremony

As always,
you will be encouraged to meet yourself where you are
and to practice accordingly.
All students must be able to get to & from the floor
without assistance.

Limited to 20 students.

$65

1 spots has opened up as of
January 7th!
Contact me directly at
yogaempowered@live.com to
register!

You will need to bring your yoga mat, a blanket or 2,

plus any props you desire.
Chairs and Tables will be provided.
Bring your own healthy bagged lunch & snacks.
Hot water, tea and drinking water provided.

I'm so thrilled to be able to offer this Urban Retreat at
the Good Shepherd Center!
This historic building has so much character & feeling-
I fell in love as I first drove into it's courtyard.
There are plenty of areas to explore and it's a definite RETREAT from the city.
It feels like you're on a grand estate...

Upon paid registration-
you will receive more information.

I am offering one full scholarship and
2 half scholarships for this Retreat
for students with limited income and unpaid medical bills.
- As of 10/7/11-
All 3 scholarships have been awarded.

Please don't hesitate to contact me with questions or concerns.
I'm very much looking forward to this once a year Practice!
Hope to see you there!

Return to your Breath.
^o^
Suz

Cancellation Policy for Retreat

14 or more days prior to Retreat = Full Refund (minus $3 fee if paid with credit card)
7 to 13 days prior to Retreat = Class Credit
Within 7 days (1 week) prior to Retreat = No refund or class credit
If Yoga Empowered cancels the Retreat, a full refund will be issued.

Podcast: 6 Sense Mindfulness Meditation

2011-09-29T13:07:00.000-07:00

Hey there!

I just posted a new guided meditation practice for you! This simple meditation will bring you into the present moment and remind you of just how special this one moment really is. It's like no other and practicing mindfulness meditation on a regular basis reminds you to stay present. I'm all about Plan BE, baby! Enjoy!

Listen here (below) to the embedded player.

Listen at the Podcast site or download the new episode directly at iTunes!

Registration is currently open (with a few spots left!) for YE Online for Chronic Conditions' 6 week e-Course: Develop Your Personal Yoga Practice. Register today! This won't be offered again until 2012!

Finally- I'm thrilled to announce that I will be offering the 1st Annual YE4CC Urban Winter Retreat Saturday January 14, 2012 from 10:00am- 4:00pm. This special event will be a day of mindfulness and Yoga practice and is not to be missed. More information will be posted soon and registration will be open as of October 7th!

Hope to see you on the mat!

Return often to your Breath!

^o^

Registration is Open for Online Course beginning Oct. 23rd!

2011-09-15T10:42:00.000-07:00

Yoga Empowered Online for Chronic Conditions:

Level 1: Develop Your Personal Yoga Practice Series

6 week e-Course begins Oct 23rd!

This 6 week online (e-course) Series will introduce you to several Yoga Practices that you can begin to add to your life – meeting yourself where you are right in the comfort of your own home. I want you to find what resonates with you at your leisure. Perhaps you'll write the equivalent of four novels from the journal prompts or never pick up a pen. Perhaps you'll really enjoy the meditations but not get around to the movement.

If you want to seize creative control over Your Personal Yoga Practice then sign up now and let's get to it!

October 23rd e-Course is FULL!

Next e-Course will be January 8th.

More details coming soon.

details are confirmed for next e-Course and

before it opens to the Public.

Actual Value $65

Registration closes October 13th or when full.

This will be the last offering for 2011.

Next e-Course begins January 8, 2012

WHAT YOU WILL LEARN:

Learn to meet yourself where you are without judgment.
Learn practical and tangible Yoga tools you can use any time to bring yourself to a greater place of balance and ease.
Begin to see yourself in a more loving light and to let go of fear of the unknown regardless of what Chronic Condition challenges you.
Create self care rituals to establish peace, trust and empowered living.
Each week learn new movement, breathing and meditation techniques you can use to help manage symptoms, calm your system and soothe your mind.
No mat required – all movement practices will be from positions you find yourself in daily.

THIS COURSE INCLUDES:

Weekly emails (on Sunday) with new lesson (PDF), video and journal prompts.
Weekly Practices focusing on adding Yoga Practice to your day.
Personal video messages delivered to your inbox with a corresponding lesson to print out and add notes to.
Upon registration for this Series- you will receive an invite to the YE4CC Private online Forum site. You are encouraged to use this site as you'd like to support your continuing Personal Yoga Practice. Get support from me and other Yogis, like yourself, taking this e-course and cumulatively living Yoga Empowered.
All are optional as you are encouraged to find what tools resonate with you.

WHAT YOU WILL NEED:

a Journal or something to write with. (optional)
a Body
Breath
a Heart

THIS SERIES IS RIGHT FOR:

Those willing to Practice to empower their well-being. Movement and all practices are appropriate for any body - as long as you can breathe – you can do Yoga!

THIS SERIES IS NOT RIGHT FOR:

Those that just want a nice ass in yoga pants.

THEN WHAT?

Cumulative Practice by You.
Level 2 and Level 3 Developing Your Personal Practice Series will be available in a year or so for you to continue to enrich your Yoga Practice.
Level 1 Series must be completed before being able to register for Level 2 Series.
Level 2 Series must be completed before being able to register for Level 3 Series.

Find out more: Frequently Asked Questions regarding this e-Course.

What students of this e-Course are saying:

Mary Lou H.

A.M.

G.S.

^o^

COMING IN 2012!

6 week

Yoga Empowered for Hypersensitivity &/or

Chronic Pain Management e-Course.

Rediscover peace with your body and within your body.

Begin to learn about Neuroplasticity, it's relation to Yoga Practice and how your brain can retrain pain responses.

Begin to better manage fear of the unknown and to welcome times of change.

Empower yourself with Yoga tools to bring yourself to a place of balance and ease when you need it most.

Some asana. More Yoga Philosophy and lots of heart.

Sign up here to be notified when dates are posted for this e-Course.

^o^

Podcast: Progressively Lengthened Exhale Pranayama

2011-09-01T13:04:00.000-07:00

This simple and powerful Pranayama (breathing exercise) technique is what we are practicing in our YE for Chronic Conditions classes for the next 6 weeks.

Practice with me here and now. Click play below.

Subscribe to YE Online for Chronic Conditions' Podcast on iTunes or directly here.

Podcast : Yoga Nidra for Well Being Practice

2011-08-04T18:29:00.000-07:00

This is a shorter version of the class I teach once a month -Yoga Nidra for Well-Being- in Seattle, Wa. Several students have been asking me to record this for over a year now- I thank you!

Please listen to the previous episode - Intro to Yoga Nidra to get the most out of your Nidra practices. There is instruction there as to how to set yourself up and more. I cannot express just how much adding Yoga Nidra practice to my day has helped my well-being!

Enjoy and practice! Practice is the only way you will benefit. Practice!

*If you do not have iTunes to download this episode or if you would prefer a physical CD of this podcast I'm happy to get it out to you. Email me at yogaempowered@live.com and I'll send it out to you for $8.00. If you are local- let me know and for $5.00 I'll bring one to class for you. This offer is only valid for the rest of August 2011 and is limited to 10 cds (1 per person).

Thank you for making my Podcast #1 in the Health & Wellness category at Podomatic!

Be sure to register for Yoga Empowered for Chronic Conditions 6 week e-Course: Develop Your Personal Yoga Practice beginning September 4th! Find out more and register here!

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Yoga Empowered Online for Chronic Conditions with Suzanne Stephens

Dear You

^o^

Suz

FAQ: Should I always lay down when practicing Yoga Nidra?

^o^

Suz

Self Study - I Am Home.

a yoga practice extends beyond the mat.return to your breath.

^o^

Suz

YE4CC SUMMER Urban Retreat July 21st!

a yoga practice extends beyond the mat. return to your breath. ^o^

Suz

YE4CC e-Course Spring Schedule - Register today!

THIS e-COURSE INCLUDES:

THIS SERIES IS NOT RIGHT FOR:

Self Study: Busy Tizzy

New podcast practice!

What is Viniyoga?

a Gentle Reminder of why we Practice.

“To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment."

Ralph Waldo Emerson

YE4CC Develop Your Personal Yoga Practice e-Course begins Feb. 19th!

THIS e-COURSE INCLUDES:

THIS SERIES IS NOT RIGHT FOR:

YE for Chronic Pain Management e-Course begins Feb 19th!

THIS e-COURSE INCLUDES:

THIS SERIES IS NOT RIGHT FOR:

Those that are seeking a quick fix with no work. Those that just want a nice ass in yoga pants.

Podcast: Urban Winter Retreat Yoga Nidra Practice

to Honor Your Body

Holidaze Self Study: It Takes Time.

Podcast: Holidaze Series: Alternate Nostril Exhale

New e-Course: YE for Chronic Pain Management! Register Now!

THIS e-COURSE INCLUDES:

THIS SERIES IS NOT RIGHT FOR:

Those seeking a quick fix without any work. Those just wanting a nice ass in yoga pants.

Registration open for Develop Your Personal Practice e-Course!

THIS e-COURSE INCLUDES:

THIS SERIES IS NOT RIGHT FOR:

Podcast: What is Yoga (Empowered!)?

Video: (Remake) Yoga for Balance & Strength

Podcast: Tx (Treatment) Meditations

YE for Chronic Conditions 1st Annual Urban Retreat Jan. 14, 2012!

Podcast: 6 Sense Mindfulness Meditation

Registration is Open for Online Course beginning Oct. 23rd!

Podcast: Progressively Lengthened Exhale Pranayama

Podcast : Yoga Nidra for Well Being Practice

a yoga practice extends beyond the mat.
return to your breath.

a yoga practice extends beyond the mat.
return to your breath.

^o^