Yoga Empowered Online for Chronic Conditions

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!

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. 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

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 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 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:

"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.

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!

^o^

Registration is Open for Online Course!

2011-07-31T22:43:00.000-07:00

Yoga Empowered Online for Chronic Conditions:

Level 1: Develop Your Personal Yoga Practice Series

6 week e-Course begins September 4th!

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!

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

This e-Course session is FULL!
Registration is closed as of 8/11/11
Contact me if you'd like to be added to the wait list for the next offering.
Dates announced mid-September.

Actual Value $65

Registration closes September 1^st.

Limited to 10 students.

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 (delivered on Sundays) 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. 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.
If applicable - continue to give & receive support for Your Practice on our forum site.
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.

COMING SOON!

Beginning Pranayama (Breathing Exercises) and Meditation e-Course.

^o^

Yoga Empowered Online for Chronic Conditions e-Course Coming September 1st!

2011-07-29T14:15:00.000-07:00

This September ~ Yoga Empowered Online for Chronic Conditions e-Course- Developing Your Personal Practice will be LIVE!

This 6 week e-Course (online course) will teach you how to begin to develop, maintain and enrich Your Personal Yoga Practice! You can begin any time and do your lessons at your convenience.

What to expect?

Every week (on Sunday) for 6 weeks you will receive a new lesson in your inbox (email) with a new lesson, video, journal prompts and more for you to learn at your leisure.

Gain access to Yoga Empowered Online for Chronic Conditions group on NING (Private group) to participate as you'd like in forum discussions about lessons, on-going practice, challenges and more.

Registration will be open soon.
Cost for this e-Course is a suggested donation of $25.

Plan to Register early!!!

If you are interested in being involved in the Pilot Series of 4 weeks at only $5.00- contact me at yogaempowered@live.com. This first run will allow me to find things that work and don't work plus give you an opportunity to see if e-Courses are a good fit for you. I will ask for your feedback to make sure these e-Courses (that's right this is just the beginning ;o) are user friendly and worth your time and money. 5 students max- first come first served. Pilot Course begins mid-August.

It is my goal to make a regular Yoga Practice accessible to all regardless of health or financial status. If you want to learn, if you want to empower yourself and if you want to take charge of your health and well-being then this will be the e-Course for you!

More information posted soon...

Podcast : Introduction to Yoga Nidra

2011-07-29T14:02:00.000-07:00

For months- students have been requesting that I record Yoga Nidra practices for them to continue to practice on a regular basis. Nidra practice is a HUGE part of my well-being and my Personal Yoga Practice (and yes, I mean it with Capital Letters).

This podcast episode is an introduction to what Yoga Nidra is, how to practice it and all the juicy details in between.

Next podcast will be a Yoga Nidra practice for you - Yoga Nidra for Well-Being!
You can subscribe on i-Tunes or visit the Podcast page.
CD's will be available soon.

Rock Your Practice!

^o^

Click here for Podcast : Introduction to Yoga Nidra

MOVE: a Body Journey with the Joy Rebel

2011-07-23T09:41:00.000-07:00

All to often I find myself practicing Yoga but needing to just get out and move. Going for a walk in the sun or rain is one the most mind clearing activities for me. Sometimes I walk out the door with the intention of no where in particular but to let my feet take me on an adventure. Recently I've found myself on the computer podcasting, writing, editing video and being stuck in my chair. Luckily I've met the Joy Rebel herself- Brandi Reynolds.

I've been wanting to begin offering e-courses (online courses) but had no idea where to begin. Brandi, a certified Yoga Therapist in Dallas, has graciously invited me to participate in her e-course MOVE so I can see how it's done. It's been a sweet ride so far lemme tell ya! I'm lovin my body and experiencing it in a delicious new light. I thank this lovely Yogini for helping me, teaching me and inspiring me to begin a Yoga Empowered Online for Chronic Conditions Series this fall but mostly for being her amazing self and for re-teaching me how amazing my body is and all she does for me.

I highly recommend you give it a whirl yourself ... MOVE!

MOVE: a body journey

So often we get tied up in the chore of movement. We have to clean the house and run errands and get some cardio in because someone told us we ‘should’.

This e-course is about getting rid of the ‘shoulds’ of moving your body. It is about rediscovering the simple joy of movement, of re-discovering play and connecting your mind, body and spirit.

The next session begins in September! You can see more details about the course here or sign up to receive Brandi's e-letter so you can stay updated on all the details.

Rock Your Practice!

^o^

Breathing and the Three Bears

2011-07-21T10:27:00.000-07:00

As we work with Extension in classes, I'm realizing Goldilocks was onto something. "This one's too hot. This one's too cold. This one's just right!", she claimed about porridge. Yoga is the Middle Way. We're beginning to unpack lessons over the next couple of weeks on balance in extension.

For those of us living with chronic conditions balance becomes key, the goal we aim for. Not over-extending (our time, our bodies, our spirits) and not under-extending (our time, our bodies, our spirits); this is one common challenge we all seem to struggle with. Yoga practice teaches us to find the balance between effort and rest; the balance between smooth steadiness and ease and not so smooth and steady. Our breath is our greatest guide here.

Throughout your day, begin to bring your awareness to your breath. I'm not talking in Yoga class (there too! ;o) but in your daily life. Notice your breath and how it reflects your day, how your body feels, how your mind feels and ultimately how your spirits are feeling. Are you holding your breath? Is it shallow and stuck in the neck area rather than smooth and steady through your entire torso? Is it smooth and steady and easily moving through you? Does it feel stuck anywhere in the body- the mid-back or the nostrils?

I recommend beginning a Breathing Journal. I'm a huge proponent of writing as a tool to find the balance of what is right for you in any medium. There's something almost confessional about holding a gliding pen over a blank page and letting it rip. You don't need a fancy expensive journal; use the back of already used paper instead of recycling it. The point is to show up and write every day. If writing isn't accessible to you right now, typing is fine.

Notice your breath upon waking- How does it feel? How does your body feel? How does your mind feel? Notice your breath in the middle of your day and ask again. Notice it while you're traveling from point A to point B, after a conversation with a friend or with a doctor, when you're trying to find a bathroom, whenever... The point is to begin to become aware and practice noticing your breath throughout your day.

Make no judgment and don't read back quite yet. The idea is to begin is all. We'll meet back here in a few weeks to unpack our findings. For now, carry your journal around with you and numerous times throughout your day ask yourself these three questions....

How does my breath feel?

How does my body feel?

How does my mind feel?

Let me know if you have any questions or concerns and have fun with it. I know things didn't work out for Goldilocks and each of us have our three bears just as she did... once our body, mind and spirit are depleted, over-extended or the opposite once they are underused or abused we begin to lose our balance and our well-being suffers.

Begin to find what's "just right" for you here and now.

^o^

Video- Living Yoga Empowered: Extension

2011-07-15T23:03:00.000-07:00

We are working with Extension for our next six weeks together. The teachings I've learned on Extension (and it has a capital E for sure!) totally transformed my own Practice.

Extension is something you can add to postures, breath, and life. Learning to balance over-extending and under-extending is an art. You'll hear me speak often about working with a balance between effort and rest- in postures, breath, meditation and being.

Here's a quick Practice video to try upon waking in the morning or from a nap. Listen to your body. Begin by meeting yourself where you are and Extending to meet that while managing the balance between effort and rest. Make it yours...

Let me know how it goes...

^o^

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Video- Living Yoga Empowered: Extension

Video - Living Yoga Empowered: Camping

2011-07-08T09:10:00.000-07:00

This is a new segment I'm stoked to present to you. Living Yoga Empowered Videos aren't necessarily meant to be practice videos but moreso to give you ideas about how to add Yoga to your life.

Guidelines for Living Yoga Empowered are simply to meet yourself where you are and to practice Yoga tools to bring yourself to a place of greater balance and ease.

This pilot video is a practice I did the morning after camping in the rain. I was achy, creaky and feeling a bit cranky too. In meeting myself there- I couldn't touch the ground as it was rain soaked so I wanted to do a gentle energizing practice to bring my achy body back to balance and my mind to a more present place to continue to refill my well in the final hours spent at "our spot".

I hope this inspires you to move and stretch your body and breath today!

Unchangeable by Josh Olechnowski

2011-07-06T10:07:00.000-07:00

Josh is a member of our Delight-Filled group and a Facebook friend who often writes beautiful notes on "just Being". Whether it's being present, being true or being kind to ourselves, over the years he's lifted my spirits on many occasions with his prose. I'm happy to be able to share some of his writings with you here.

This piece really affected me, so much so, that I read it, immediately printed it and brought it to class ... I'm so glad I did. It ended up being a help to two students that day that really needed to hear this, just like I did.

Meet Josh Olechnowski, take it away Josh...

Unchangeable

Being in the midst of (figurative) storms, and still being calm in your heart:

Responding to a situation as a bird would whose nest has been raided,

as a spider would when his web has been knocked down.

These storms do not change us, nor do they threaten to.

These storms merely happen, and as humans it is how we respond to them

that reflects what we think of ourselves...

Be, as the creatures; but you will know you Be,

no longer asking questions which turn situations into problems and storms.

"I Am".

Here you will respond to situations as well, but for the greater good.

Here has peace come, flourishing with delight amidst any seeming storms!

Meet Josh Olechnowski: A 200 Hour Registered Yoga Teacher with Yoga Alliance in Vinyasa Flow, specializing in Meditation Teaching on Long Island, New York. In addition to the fullness of giving and receiving in meditation teaching, he is writing several texts incorporating the one and only focus of the world as the central point: being all that we Are which is already everything---learning to live as one. Website is xavierwallace.wordpress.com. Twitter is @JJXavier3.

Core of Yoga Practice.

2011-07-01T22:32:00.000-07:00

We're coming to a close in series classes this week. We're also wrapping up the lessons over the weeks (online & in classes) regarding the Core Strength of Your Yoga Practice.

We began with learning about Core Strength and what it is.
We explored ritual, self-study (above), meditation, breath and asana and how it builds core strength or more appropriately how it strengthens Your Core.

Get the idea yet?! ... That's right - it's You!
You are the core.
Yoga provides a flippin awesome way of being your best from the core and at the core!

How do you get there you ask? Practice.

How long do I need to Practice? There are lifetimes for practice.

Whether it's asana, pranayama, meditation, self-study or ritual... You are at the core of Your Practice. Practice from there. Meet yourself where you are.

Here's a sweet video of a meditation moment spent refilling My well and tending to My Personal Yoga Practice on Wednesday and Thursday of this week.

Personal Yoga Practice builds Core Strength. The very heart of your Being. Core strength to weather any storm, to stand firm when others may bring you down, to remain pure at heart and in spirit regardless of what anyone else says, does or believes about you.

Rock Your Practice!

^o^

** Teaser**

Next Series will be focused on Extension.

Extension in postures, the breath, meditation vs. over-extending in life and postures.
See you July 11th!

Dropping In

2011-06-24T11:23:00.000-07:00

Learning to breathe is something we, as Yoga Practitioners, understand as a powerful and transformative life lesson. As beginners- we come to appreciate that breathing with our entire torso is something we may not be used to doing. As continuing practitioners- we practice finding a smooth steady full torso yoga breath and maintaining that throughout asana, pranayama, meditation and more. With continued practice it becomes easier to just Drop In to that smooth steady breath.

When we sit down in class, after rolling out our mats, and begin to breathe becoming present to begin our asana practice together- we are trying to go from our outer world of to-dos and what's next to the present moment of just being with our breath. Sometimes it takes a few breaths, sometimes it may feel as if we never quite get there- point being, we practice finding our smooth steady full torso Yoga breath and practice is key.

Here's a new audio clip for you to download or to listen on iTunes that will help you continue to practice this Dropping In to your smooth steady breath at any time. With practice, it becomes easier. With practice, you will no longer need my prompts but be able to do it all on your own- again establishing the EMPOWERMENT piece of your Yoga Practice.

Find it on iTunes here.

Download mp3s here.

Enjoy and Rock Your Practice!
^o^

Breath Core of Practice: Breathe Into It

2011-06-16T10:21:00.000-07:00

This morning I woke with an angry kink in my neck. Movement created pain and spasticity from the top of my right shoulder to my ear. It happens- I slept wrong. I thought about getting pissy about it but realized that's going to help nothing except ruin my day so instead I decided to welcome this growl, invite it into my day and be present with it sending it loving kindness every time it shrieked at me. I will breathe into it.

Breath is amazing! I find my breath can carry me through most anything- good, bad and any where in between. All day today I was reminded to take care of my pain in the neck. I'd stretch and breathe (note: there was not a large range of motion happening for a few hours) into the painful area until it began to ease and I was able to move a bit more. On the bus to an appointment, I stretched by tilting my chin up, down, sideways and breathed until it eased a bit. I was breathing into it.

Then I missed my bus transfer for my appointment and was stuck downtown without an alternate route. I, again, thought about getting pissy but realized that's going to help nothing except ruin my day so instead I decided to welcome this growl, invite it into my day and be present with it sending it loving kindness every time it shrieked at me. I decided to find a quiet spot and do my appointment over the phone. I breathed into it.

Then during the phone call my phone kept breaking up so we couldn't continue and had to reschedule anyways. I ended up sitting there momentarily feeling defeated, achy and pissy but realized I had the whole afternoon to myself regardless so instead, again, I decided to welcome this growl, invite it into my day and be present with it sending it loving kindness every time it shrieked at me. I breathed into it.

This cycle of choice continued for several hours as I lost my phone and wandered downtown retracing steps to eventually find it in a bathroom stall waiting for me. I could feel my body and mind getting worked up, frustrated, becoming the growl itself but each time it rose I smoothed my breath, imagined breathing into it and regained my peace of mind.

In asana class- I often ask students to become aware of the area where they feel the stretch and to imagine as if they can breathe into that area. To imagine the expansion of the inhale filling and expanding that area and to imagine the release of the exhale softening and relaxing that area. "Breathing into it" is something we can do with emotion, sensation, frustration, over-abundance, stress, asana and more. If we breathe into it- we bring our attention to whatever it is, we bring our breath to a smooth steady place and imagine breathing into it and easing, releasing and smoothing the challenge. Some people say Lean Into It- I say Breathe Into It!

Rock Your Practice!

^o^

Gentle Reminder- Download the Body Scan Meditation to practice any time and subscribe with i-Tunes for new Yoga Empowered Podcasts!

Yoga Empowered Online for Chronic Conditions

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

Registration is Open for Online Course!

THIS SERIES IS NOT RIGHT FOR:

Yoga Empowered Online for Chronic Conditions e-Course Coming September 1st!

Podcast : Introduction to Yoga Nidra

MOVE: a Body Journey with the Joy Rebel

Breathing and the Three Bears

Video- Living Yoga Empowered: Extension

Video - Living Yoga Empowered: Camping

Unchangeable by Josh Olechnowski

Core of Yoga Practice.

Dropping In

Breath Core of Practice: Breathe Into It