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The Power of Mindfulness

4/24/2018

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When life gets busy, it’s easy to find yourself in a nonstop routine that cultivates tension and anxiety. Awareness of not only your surroundings but also your inner emotional state is fundamental to yoke the energy of concentration. The practice of incorporating mindful practices as well as physical effort can help you establish a happier and healthier life. ​

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Your yoga practice doesn’t have to stop when you leave the mat. Whether it’s running out of the house to pick up the kids from sports, making  dinner  for a family of 8, or even coping with a lost loved one, check out these mindfulness exercises to harness your ability to deal with life’s challenges.
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Mindful Breathing
Never underestimate the power of simplicity. Maintain awareness of your breath and focus your attention on moving the breath in and out. This exercise can be done at any time of the day and in any position anywhere. The results can be tremendous.
  1. Start by bringing awareness to your breath.
  2. Breathe in and out slowly breathing in through your nose and out through your mouth.
  3. Let the breath flow effortlessly in and out.
  4. Let go of your thoughts including pending tasks or things that require your attention.
  5. Be one with your breath.
You can continue the exercise or set your timer for as long as you like.

Concentration
Now that you’ve focused on your breath, follow your breath beginning to end. Sustain your awareness and let fleeting thoughts pass.
  1. Continue breathing and relax your body.
  2. Improving the quality of your concentration, let any interruptions go.
  3. Count to 6 with each inhalation and 6 with every exhalation.
  4. Try to deepen your breath as you continue.
Feel free to close your   eyes  and move your attention inward.


Awareness of Your Body
Tension in the body can be released by the mind. Awareness of the body can help bring oneness to the body and mind. The more peace and harmony in your breathing, the more it will reflect in your body.
  1. In any position, practice total relaxation.
  2. Aware of any tension in your body, practice mindful breathing.
  3. Breathing into your body, bring awareness to your body.
  4. Breathing out, release the tension from the body.
  5. Continue the practice of releasing the tension from yourself.
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Mindful Walking
Self-reflection is essential to appreciating the wonders of life and letting go of the things that hold us back. Mindful walking is a simple technique that can enable you to find your purpose, increase your well-being, and give you the clarity to navigate yourself through the world.
  1. Take deep breathes and count to 6 with each inhalation and 6 again with each exhalation.
  2. Feel your feet touch the ground beneath you and listen to your breath.
  3. Shift your awareness to the world and your surroundings.
  4. Let your mind be clear to appreciate the moment.
  5. Come back to your breath counting as you return.

Slow Down
A warrior never rushes. Combat the addiction to rush and stay present. Slowing down can sometimes be the best way to speed up. Whether it’s moving slower, taking time to think about the things you speak, find perspective on balance by calming the body, mind, and spirit in preparation for meditation.
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The combination of mindfulness and physical activity is the crux of combating negative thinking and emotional distress. Although this practice requires discipline and self-control, mindfulness can transform your ability to concentrate and make a breakthrough.

The focal point of mindfulness practices is meditation. The combination of physical and mental practices can train the body to stay calm and be observant. This concentration allows one to
wake dormant energy toward awakening.
Christin Lee is a yoga instructor, entrepreneur, and lifestyle blogger living in NYC. She currently writes for InsiderEnvy with an emphasis and focus on fitness, health, and universal human rights.​​​
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Vinyasa, THEN, Vino

12/5/2017

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Yoga vs yoga

During a recent video stream, the difference between capital "Y" Yoga and lowercase "y" yoga was described. The first being the traditional practice as described by the Yoga Sutra and Hatha Yoga Pradipika. The latter, being the practices commonly engaged in by modern Americans. What is the difference? INTENTION: Yoga practitioners are seeking betterment, contentment, enlightenment, while yoga practitioners are seeking a better body, group affiliation and fun. The traditional practice of Yoga has been copied, cut, split, divided and sectioned out. There are hundreds of styles that focus on just a few of the aspects of the practice. As a yoga practitioner, you are only getting a tiny taste of a very big pie.

Be Willing to Listen

To truly practice Yoga you have to be able to honor the traditions outlined in texts from over 5000 years ago while still existing and functioning as a human living in today's society. This is not easy. Many Yogis are perceived as weirdos who are out of touch with the rest of the world. Look at Jim Carey; he understands Yoga, but his words are falling upon deaf ears. Many of those with whom he speaks are not practicing Yoga. What he has to say is difficult to grasp, therefore, it can sound as though he has lost his mind. Yoga practitioners are willing to listen, even if we don't quite understand. We are ready to learn, to experience, to gain wisdom.

Be Willing to Compromise

You perceive the world based upon your upbringing and experiences. You see the world through your own eyes. You will never be able to see it as your brother, best friend, grandfather, or aunt does. At all times, we must do our best to attempt to see the world in another way, even though it will always be shaded by our own perspective. We can compromise. We can reach out to others and meet them where they are. At Lake Tahoe Yoga we do this by offering our weekly Vinyasa & Vino practice.

We are seeking yoga practitioners who are willing to attempt to see the world differently. We want to meet you and hear about how you see the world. We have opened our door to invite you in to learn about the traditional practice of Yoga and to encourage you to try it out.

We want you to feel good, to look good and to have fun as well as to listen, learn and discover your Self.

Join us on Friday evenings for Vinyasa; a sequence of interconnected movements that encourage grace. Then stay for a glass of wine and Satsang; a conversation among like-minded people.
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Seek Synchronicity

11/28/2017

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You are out of Balance

You night not notice it, but you have become so comfortable with how things are that you just accept that this is how you are supposed to feel. When was the last time you checked in with yourself? When was the last time you tried something new? When was the last time you felt uncomfortable? When was the last time you allowed yourself 15 minutes of time to allow your thoughts to run wild? When was the last time you allowed yourself 15 minutes to quiet those thoughts?
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How well do you know your Self?

In the movie Anger Management, the main character is asked to explain who he is. Can you do this? Without describing yourself as what you do, who you know, where you live, what you enjoy? Can you describe your Self?
Try this: write down that which you do, where you live, what you enjoy, who you know, who you are in relation to others, etc. Now, describe what you look like, what you love and what you dislike about yourself.
​Now, read what you have written. Is this you?
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You are not your self.

Through the practice of yoga asana we develop an understanding of our habits. We learn that we have, over time, developed practices that protect us, that compensate, that hide the imabalances.
When we direct our breath, we identify the limitations we place upon ourselves and the ways in which we cheat ourselves from accepting who we are and what we need.
When we sit or rest in silence we learn to listen to the chattering within us. We begin to hear our body and breath. We notice the useless thoughts buzzing around in our heads.
Movement, breath and silence help us to identify all of the imbalances to which we are blind; it sheds light upon that which we have allowed to hide in the darkness.

You are your Self

We are not here to direct you through a workout or fix your ailments. We are here to help you to identify your imbalances. We are here to guide you through asana sequences that address physical and energetic change. We are here to guide you through breathing practices that shift your awareness and spark emotion. We are here to encourage you to be silent so that you can hear the chatter of your mind.
It's time to show up. To be here. It's time to seek synchronicity.
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Create Synchronicity

Yoga's sister science, Auyrveda, brings balance to our body, breath and mindful practices. By evaluating our lifestyle, eating, sleeping and working habits, we begin to paint a picture of who we are. We begin to see the difference between the self and the Self! We become whole only by breaking apart the pieces of our own individual puzzling selves. Each of us is like a puzzle that appears to be put together, but when you look closely, you see that there are pieces added or misplaced. As we practice, as we shed light upon the darkness, we begin to identify the pieces that need to be removed or replaced.

Book a Synchronicity Session today.

30 minutes
$40

Identify imbalances. Learn how to return to your true nature. Return to synchronicity through specified practices.
Contact us to book
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Yoga on the Slopes

11/2/2017

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We all know that the only way to truly prepare for Winter sports is to get out there and do them. Whether you are heading to Heavenly or Kirkwood, Squaw or Sierra at Tahoe, Yoga Asana and Pranayama as well as mindful practices can help you to feel strong, safe and aware while out on the snow. Try out these simple practices to help you enjoy this year's season. You won't regret it.
Yoga at Fallen Leaf Lake
Backcountry Poser

1) Asana (Poses)

There are many Yoga asana (poses) that can help you to strengthen as well as recover from your day out on the slopes. An experienced and knowledgeable instructor will be able to guide you through theses poses and teach you how to use them in a way that helps you prepare for your day out, then release afterward.

To Prepare:

Yudrasana (Lunge) - raising and lowering between high and low lunges.

Deviasana (Goddess) - holding, and also shifting your upper body from side-to-side.

Virabhadrasana Dvi (Warrior Two) - holding, as well as rotating.


To Recover:

Parsvottanasana - intense side stretch.

Supta Virasana - reclined hero

Svastikasana - auspicious pose/reclined twist variation
Skiing with SOS.org
Ski Day with SOS Outreach

2) Pranayama (Conscious Breath)

If you’re heading out to the resort you are unlikely to be the only one doing so.  You can prepare for and remain relaxed while sharing the mountain by applying a simple breathing techniques.  Not only will they help you to remain calm and patient in lift lines.  Pranayama practices can also help you to reduce stress levels while you are out and about traveling and visiting the area.

Victorious/Powerful Breathing (Ujjayi):

Breathe in and out of your nose only.  

Constrict the back of your throat slightly so that your breath is audible to you, only.

Feel your breath as it moves in and out of your throat.

Slow your breathing down so that each inhale and exhale is as long as you can make it.
Costumes on Heavenly Ski Restort
Costumed Fools

3) Dharana (Mindful Practice)

We can easily become caught up in the cycle of activity and buzz around us while we are out on the slopes.  There are people moving everywhere and in every direction.  It’s a good idea to step out of the way, look around, and observe our circumstances every once in a while.

Be sure to follow these simple mountain rules to keep yourself and others safe:

-Move to the side of the trail if you need to stop for any reason.  While waiting for friends, fixing your gear or taking a break, move out of the way of those who are riding.

-Be considerate of others by keeping your backpack, poles and gear close to your body while moving around or riding the lift.  Wear headphones if you like to listen to music and keep the volume at a level that still allows you to hear the liftee and those around you in the case that someone is trying to get your attention.

-Stay in control of yourself, even if your friends are bombing down the slope ahead of you.  Most of us don’t get to ski every day.  Honor your abilities and be honest about how much control you really have over your board or skis.  Everyone, including that 5-year-old grom crushing it on the bumps will have more fun when staying in control.

On-Mountain Mindfulness:

Find a spot on the side of the trail, pull up a chair, or head into the lodge and relax for a few minutes.  Close your eyes and listen to the sounds around you.  Enjoy the crisp air and the swish of others sliding by.
To learn more about the poses, breath work and mindfulness practices that keep Jenay peaceful during Tahoe Winter visit LakeTahoeYoga.com.
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How to Choose the Correct Yoga Practice

10/26/2017

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The Meaning of Yoga

The word Yoga comes from the sanskrit root word, "Yuj," which means to yoke or unite. No matter the style which you choose, while practicing and afterward, you should feel a sense of self-connection as well as a connection with those whom you practice. No union = no Yoga.
There are two approaches to the practice of Yoga: Hatha and Raja. At Lake Tahoe Yoga we practice both, simultaneously. The effort, or movement, is Hatha. The mindful aspect is Raja. An authentic Yoga practice with offer both physical and mindful practices. Each movement should require focus and attention while at the same time an experience of release of distractions. As the practice continues, you should feel a sense of freedom and one-pointed focus.
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Alignment

Alignment is everything. Any teacher that tells you to "listen to your body," or "move freely in any way that feels good," is doing you a disservice. We each have our own anatomical alignment, but that doesn't mean we are all aligned properly. We have spent years moving in unhealthy, habitual ways. Yoga Asana is designed to help us adjust our bodies into the best position and to move more healthily. While moving, your attention should move to misalignments and a good teacher will help you identify ways in which to correct them.

Breath

Breathing is one of the most important aspects of Hatha. In a traditional practice, you will learn the postures first, and then the breath that directs each posture. Each breath is important as it helps to move not only your body, but your energy as well. Poorly directed breath can result in physical issues, mental strain and energetic blockages. Your breath should be effortful, but not forceful. If you are ever breathing with more effort than you are applying physically, you are breathing too hard.
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Energy

Finally, energetic awareness is the key to a good class and high quality instruction. Your instructor should be able to hold your focus no matter where you are practicing. Shaktipat is the exchange of energy between yourself and your guide during your practice. If your instructor is distracted, unfocused, continuously talking, giving inclear instructions, etc., there is no shaktipat. Throughout the entire practice you should feel as though you can completely let go and just follow the guidance of your teacher.
Yoga has recently become a hot word to add to anything you do. There is Yoga with Kittens, Yoga with Goats, Naked Yoga, Paddle Yoga, etc. With the word yoga being thrown into everything from athletic work outs to types of tea, it can be difficult to figure out what type of yoga is correct for you.
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Take a Deep Breath

3/14/2012

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Yoga is a Practice

Sadhana Pada is the second portion of the Yoga Sutra.   It is the section focused on practice.   As we travel through the second book of the Yoga Sutra we soon learn that the piece we're mostly drawn to: Asana, are nothing without Breath (Pranayama).  Patanjali says, "Once you have perfected the pose, then practice the breath."  I don't know about you, but I'm far from perfect as far as my asana practice goes.  ​

Yoga is a Study

Svadhyaya is about the Self.  As we practice asana, we learn about the areas in which we hold back, the places where we push too hard and when we have and lack flexibility.  These are all reflections of how we live our lives.  Our breath and the ability to move breath, can help us to release, engage and move not only our bodies but our Selves.  
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Yoga is Breath

Directed breathing slows down the movement of your thoughts actions and expressions.  Learning to retain or suspend your breath (Kumbhaka) is the key to Pranayama.  Lengthening the amount of time that you can suspend your breath after an exhale is said to lengthen your life in the Hatha Yoga Pradipika.

​As you practice Asana and get closer to your own perfection, don't forget to breathe.  Each breath creates space, openness and connection.  Use your breath to discover your Self.
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Yoga is Accuracy

According to Hatha Yoga our practice begins with the physical and moves toward the mindful.  To access the mind, we must clear the paths (Koshas) of rubble, waste, impurity and residue.  Asana clears the pathway through the external body.  Satkarma clears the pathway  through the internal body.  It is Pranayama that clears the pathway through the energetic body.  
To learn more about the practices of Raja and Hatha Yoga and to deepen your understanding of the practices of Yoga as well as your Self.  Join us daily for educational discussions and intentional practices.
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    Jenay, E-RYT, Director

    Jenay, a 500 hour Experienced Registered Yoga Teacher, directs and teaches at Lake Tahoe Yoga Studio.

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