International Orange » yoga

Hips of a Hero: Andrea Maltzer on the 2012 Yoga Journal Conference

phil.wilde — Wed, 25 Jan 2012 16:00:02 +0000

Where can you find the greatest convergence of yogis in January? The annual SF Yoga Journal Conference.

This year we followed one of our beloved yoga teachers, Andrea Maltzer, to the conference. Between assisting MC Yogi and Amanda and taking Stephanie Snyder’s class, we paused for a moment to reflect on the biggest yoga party of the month.

What brings you back to the YJ Conference?
I’ve been attending the YJ conferences for over 10 years now. At times as a participant, and this time as an assistant. It’s a great opportunity to be able to experience a lot of different teachers in a short period of time.

I always learn a lot about the practice and the yoga teachings that I bring back to the students I am blessed to serve.

What’s new for 2012?
This year, I had the inspiring opportunity to take a class with Stephanie Snyder who teaches in San Francisco. Her class was called ‘hips of a hero.’

She compared our hips to that junk drawer we all have. The drawer we throw the junk we don’t know what to do with into. I love that analogy.

So, how do we release the “junk”?
In the 2-hour workshop, we worked through a series of postures getting into the hip joint area. Focusing on poses that open up the hips: gomukhasana, pidgeon, double pidgeon—

But more importantly was the sequence: slowly leading up into these openings. I learned that when we tighten our jaw, our hips follow suit. Relaxing your jaw is one of the first steps in letting go of tension in the hips.

Why the hips?
We often hold onto unresolved issues, problems, things we wish we would have said – in our hips. That is the junk we are holding on to. By practicing yoga and doing some slow basic hip openers such as the ones above, we can start getting into these places and let go of some of the junk.

Andrea, with her inspiring playlists, teaches Monday and Wednesdays at 6:15pm and Sunday at 8:30am.

Namaste,
Sofia

Yoga Student + Teacher of the Month

phil.wilde — Wed, 04 Jan 2012 16:00:05 +0000

To welcome the NEW YEAR with open arms, I present our 1st yoga student + teacher of 2012: Leila Swenson, who teaches an all levels vinyasa class on Monday and Fridays at 7:00 AM and Wednesday at 12noon at our San Francisco yoga studio and Tobin Schiller, a dedicated IO yogi who off the mat works in marketing for Restoration Hardware.

TEACHER OF THE MONTH Leila Swenson
HOMETOWN Los Angeles
IDEA OF HAPPINESS Love…good friends, good company…and lots of yoga!
FAVORITE VACATION Hawaii…snorkeling in Hanauma Bay…eating Macadamia Nut pancakes
FAVORITE MUSIC TO PLAY IN CLASS Anything that inspires and moves the body… from Moby to Bon Iver, Architecture in Helsinki, Wah!, Krishna Das,The xx, and beyond…
SUPER HERO TALENT Empathy
FAVORITE POSE Ardha chandrasana (half moon)
OFF-THE-MAT PASSIONS Singing, dancing and watching movies
MANTRA Thank you.

STUDENT OF THE NONTH Tobin Schiller
HOMETOWN Fresno, CA
HEROES My parents
FAVORITE VACATION Hanalei, Kauai or Sunset Beach on Oahu’s north shore. Paradise and uniquely relaxing and inspiring.
TEACHERS WHO INSPIRE YOU Lots…but I love Kate Lumsden, Andrea Graham, and Lindsay Thomson
SING IN THE SHOWER SONG Lately I’ve been on a Carpenters kick…I’m a child of the 70s
5 THINGS THAT MAKE YOU HAPPY A sense of calm, an upcoming vacation, great food with great friends, a good belly-aching laugh, and clean sheets
OFF THE MAT PASSIONS Taking the road less traveled

For more tidbits on Leila and Tobin, read their complete profiles on the yoga board located outside of the studio. For our complete IO yoga schedule, please visit our yoga schedule here.

If you’d like to nominate a student, email Lindsay at lindsay@internationalorange.com

Namaste,
Sofia

Yoga Student + Teacher of the Month

phil.wilde — Wed, 14 Dec 2011 13:00:30 +0000

To seal in 2011, I bring you December’s featured student + teacher of the month:

Bridget Kavanaugh, who teaches an all levels vinyasa class on Monday and Fridays at 12noon at our San Francisco yoga studio and Holly Foster, a dedicated IO yogi who off the mat is a managing editor at an aquatics life sciences journal.

TEACHER OF THE MONTH Bridget Kavanaugh
HOMETOWN Grosse Pointe, Michigan
IDEA OF HAPPINESS Relaxing on sunny front porch after a really good yoga practice and catching up with loved ones
FAVORITE VACATION Any of the Spanish speaking countries
FAVORITE MUSIC TO PLAY IN CLASS Girish, Ben Harper, Michael Franti, Diogal, Carla Bruni, Bon Iver
SUPER HERO TALENT Miraculously finagling plane rides after my laundry list of stories and reasons for missing the flight
FAVORITE POSE Half moon and frog (a love/hate relationship!)
OFF-THE-MAT PASSIONS The papaya salad and green juice from Herbivore – yum!
MANTRA LISTEN, LAUGH AND LOVE as often as possible

STUDENT OF THE NONTH Holly Foster
HOMETOWN Toronto, Ontario, Canada
FAVORITE WRITERS Xinran, Paulo Coelho, F. Scott Fitzgerald, the Brontë sisters
FAVORITE VACATION Tough call…either Bermuda or Denmark/Sweden
TEACHERS WHO INSPIRE YOU Allie Edison, Lindsay Thomson, Rosemary Garrison, Zed Zaremba
IDEAL SUNDAY A morning hike with my husband followed by a picnic lunch and the Sunday paper while relaxing by a campfire
5 THINGS THAT MAKE YOU HAPPY Being surrounded by nature, canoeing on a quiet lake, traveling to new places, curling up in front of the fire
FAVORITE POSE Supta baddha konasana and I love arm and standing balances

For more tidbits on Bridget and Holly, read their complete profiles on the yoga board located outside of the studio. For our complete IO yoga schedule, please visit our yoga schedule here.

If you’d like to nominate a student, email Lindsay at lindsay@internationalorange.com

Namaste,
Sofia

Allie Edison’s Inspired Yoga Playlist

phil.wilde — Wed, 30 Nov 2011 13:00:51 +0000

Getting on the mat during lunchtime has been one of my favorite ways to break up the day and greet the sun at its peak.

This week, I took Allie Edison’s Tuesday 12noon 1-hour vinyasa class. Allie, who teaches Tuesday and Thursday at 12noon, brings a positive buoyancy and lightness to her classes through her practice and music.

So for you yogis who often find yourself asking, “What was that song during bridge pose?”

Here’s just the thing for you: Allie’s inspired playlist

PLAYLIST

Hari Om by Sean Johnson and the Wild Lotus Band
This Realm by Natacha Atlas
Who Needs Forever by Astrud Gilberto / Thievery Cooperation
Air I Breath by Badmarsh and Shri (Kid Loco Remix)
More Than This by Roxy Music
Dust in the Wind by Daughter Darling
Street Spirit (Fade Out) by Radiohead
Here It Is by Leonard Cohen
Fade Into You by Mazzy Star
Dagger by Slowdive
Blessed to be a Witness by Ben Harper
First Light by Lifescapes
Lavender Girl by Jarboe
Happy listening and happy yoga.

Namaste,
Sofia

The Pursuit of Handstands, Part 2 with Jody Hahn

phil.wilde — Wed, 19 Oct 2011 12:00:10 +0000

I’ve kept you waiting. Here’s Part 2 of Jody Hahn’s step-by-step guide to mastering the handstand.

This week Jody shares her steps for the advanced yogi or anyone who’s seen the world upside down. If you have mastered getting up at the wall, now it’s time to figure out the balance away from the wall.

Part 2: Level 2/3 The advanced yogi
We now get into the head game again. Try not to think too much.

My favorite thing to tell people whether they move themselves further from the wall or into the middle of the room is to kick up to 12 o’clock.

Hands are at 6 o’clock. Just kick up to 12. We get into the habit when we are at the wall of kicking past 12 o’clock to find the wall.
So, move yourself about a foot or more away from the wall so that you have the wall for security if you need it.
Or move into the middle of the room (this is how I really got balance-by staying away from the wall).
Kick up to 12. Keep the legs energized.
You may fall. That’s okay. That is precisely how the body figures out how to balance.

Alternatively, at the wall:

Kick to the wall and then bring one leg away so that the heel is straight up from the pelvis.
You must bring the hips back toward the wall a bit to avoid ‘banana-ing’.
Then begin to hug/squeeze the inner thighs towards each other allowing the other leg to move forward in line with the leg that is already away from the wall.
Reach the heels up and push the hands down.
Keep some softness in the chest don’t become too rigid.

Is there a time one should not be inverting?
Women who are menstruating, those that suffer from shoulder or wrist injuries, or anyone with high blood pressure.

Any tricks for overcoming the fear of falling?
Yes! Fall a couple of times. You will realize that you will be ok and then you can get on with balancing. If you feel yourself losing balance, pick up 1 hand and cartwheel out instead of flipping all the way over.

Getting up or not getting up into inversions is not going to make or break your life. A lot of the time it’s a head game. Your doubt and fear will stop you. That’s life, right?

Be involved in the process and see what you learn about yourself. That’s really what yoga is about anyway.

Namaste,
Sofia

Yoga Student + Teacher of the Month

phil.wilde — Wed, 12 Oct 2011 12:00:18 +0000

Happy October yogis!

This month, I bring you October’s shining stars: Andrea Graham, who teaches an all levels vinyasa class on Monday and Wednesday at 7:45pm at our San Francisco yoga studio and Dina Mussano, a graphic designer for Whole Foods.

TEACHER OF THE MONTH Andrea Graham
HOMETOWN Louisville, Kentucky
IDEA OF HAPPINESS Feeling connected to all that surrounds me
FAVORITE VACATION Hawaii
FAVORITE MUSIC TO PLAY IN CLASS Upbeat, interesting, emotion provoking. Some of my favorite artists right now: Yofi Yah, Jamie Moon, WAH, Bombay Dub Orchestra
FAVORITE ARTISTS Andy Goldsworthy, JM Basquiat…and many others!
BEST AFTER YOGA SNACK A vegetarian taco!
FAVORITE POSE Revolved triangle
OFF-THE-MAT PASSIONS Wheat-free baking, traveling, camping, hiking
MANTRA All is as it should be

STUDENT OF THE MONTH Dina Mussano
HOMETOWN A little farm in Pennsylvania
IDEA OF HAPPINESS Losing my inhibitions
FAVORITE VACATION Spring in Paris
TEACHERS WHO INSPIRE YOU Bryan Kest, Allison Hodge, Andrea Maltzer
IDEAL SUNDAY Yoga, coffee, farmers’ market, beach, Giants game…all on a warm, sunny day in SF
FIVE THINGS THAT MAKE YOU HAPPY Exploring different cities, a good soy latte, the perfect vintage find, my friends and family and, of course, Hello Kitty
FAVORITE POSE Pigeon or hero. I’m a fan of arm balances too.
MANTRA Do what you love, love what you do.

For more tidbits on Andrea and Dina, read their complete profiles on the yoga board located outside of the studio.

For our complete IO yoga schedule, please visit our yoga schedule here.

If you’d like to nominate a student, email Lindsay at lindsay@internationalorange.com

Namaste,
Sofia

The Pursuit of Handstands, Part 1 with Jody Hahn

phil.wilde — Wed, 05 Oct 2011 17:24:31 +0000

In every yoga class, there is always a glimmer of hope that I might just get upside down.

I’ve been on the handstand pursuit for years, receiving inspirational and practical guidance all along the way. And, in true yoga form, there is no right or wrong way to get into a handstand, but there is great guidance on how to get there.

This week, Jody Hahn, our very own “queen of inversions” shares with us her step-by-step guide on getting upside down. This week, Part 1: for beginners. Jody, who makes it a point to include inversions in her classes, teaches Thursday and Friday at 9:15am.

PART 1: Level 1 Beginners

Warm-up
You don’t want to just jump into any inversion without preparing and warming the body. So, start with a few sun salutations and some standing poses to warm and lubricate the body.

Pre-handstand
Now for the fun handstand prep pose: “L” Pose, which will get you more comfortable with being upside down with support from the wall.

Come to the floor on hands and knees with your feet against the wall, hips over knees and shoulders over wrist.
Spread the fingers, full palms and all fingers firmly pressing floor.
With your the feet against the wall, lift the knees up so you are in down dog with toes on floor and heels against the wall.
Walk the legs up the wall to hip height, straighten the legs and press your chest toward your feet.

Handstand
Same set up as “L” pose, but now you will face the wall.

Place your hands 4-6 inches from the wall
Lift into down dog and shift your shoulders directly over your wrists, slightly soften the chest toward the floor allowing the shoulders to broaden, look between your hands- looking at the floor. This is KEY!!
Bring 1 foot forward an easy comfortable step toward the wall (think of a runner in blocks about to start a race). The other leg remains very straight. Keep your core toned, kidneys slightly puffed.
Using the leg that just came forward push that foot firmly into the floor and jump with that leg and launch the straight leg up and keep it straight. This is your momentum leg.
The bent leg is the launch leg; the straight one is the momentum leg. Maybe you practice jumping with the legs in the correct position, the tummy toned, kidneys puffed to get the feel for it first…and then give it some muscle and GO FOR IT!!
Once you are up push the floor away with your hands, squeeze your legs together, take your pubic bone toward your belly button/tailbone toward the heels and firmly press your heels toward the sky.

A few other tips

Try to avoid the classic “banana” position when the belly moves toward the middle of the room and the lower back arches away from the wall. Ouch. Pull the belly and hips back toward the wall.
Remember to breathe through the whole process.
Now, you might not get up. That’s ok.
Practice. Realize that the alignment and strength are one aspect.
It’s also a head game. Don’t let your head tell you that you can’t. You can. You learned to walk, bike, maybe ski etc. the body knows how to balance. Even upside down. You can’t think your way into it. You can think through the elements of alignment but then let the body figure out the rest.

Step by step,
Sofia

Party Like a Yogi-Star: IO Yoga Parties

phil.wilde — Wed, 25 May 2011 14:45:41 +0000

Everyone loves a good party. Fun, festive or simple, parties now come in all different shapes and sizes.

Galas in gardens, bonfire beach parties, pop-up parties in farmhouses, tea parties, the options are endless.

Yet the one thing that the party world is missing is a good YOGA PARTY.

Sounds too zen? Well, let me count the ways why an IO yoga party may be perfect for your next celebration – graduation, birthday, or baby shower – to plan or to attend.

1. It’s unique, active and communal
No more of the same ol’ gathering over food at a restaurant or home. No more struggling to maintain conversations with people you don’t know. Yoga parties provide an all-levels, inclusive, activity where 1st time yogis will feel supported. It’s a great way to get active together.

2. It puts everyone in a great mood
Yoga brings out the best in anyone. At the end of the private yoga class, everyone will be lighter, brighter and smiling.

3. Everyone loves a beautiful space
The IO San Francisco yoga studio is a pristine, sun-lit space that will greet any party with joy. Ample space for small parties to gather and mingle, the beautiful and intimate studio is picture perfect for memorable party photos.

4. Giggling in downward dog with someone else is just plain fun
For those who are yogis, you know what I mean. Practicing together means that you can just bust out laughing with your closest friends.

5. Minimal prep work required
We all have enough to do every day. Party planning is one more thing to manage. With an IO yoga party, all you need to do is show up. Mats, yoga accessories and your yoga instructor will take care of the rest.

6. Sport your groovy threads
Last but not least, you just bought the perfect yoga pants and need another excuse to wear them.

Now, which instructor to choose? Check our yoga team bios here. Then email Alice at alice@internationalorange.com to start the party planning.

Let the yoga partying begin,
Sofia

Earth Day: IO Acts of Kindness

phil.wilde — Fri, 22 Apr 2011 16:03:14 +0000

Happy Earth Day, Mother Earth!

Annually April 22 marks the date of what many call the birth of the environmental movement in 1970: Earth Day. Founded by US Senator Gaylord Nelson, Earth Day gives us the chance to celebrate the power of millions of individual actions – to preserve the Earth’s natural resources.

At our San Francisco spa, we’ve been on the bandwagon since the beginning. Here are a few earth-friendly practices that we commit to – day in and day out:

Our floors: reclaimed Brazilian cherry wood
Look down. Our floors are more than just supportive. They are also reclaimed Brazilian cherry wood. We’ve reduced and re-used. Now for recycling…

Use of recycled, non-bleached paper towels
Spas are infamous for their excessive laundry bills and water consumption. To cut down on our water consumption, we stock recycled non-bleached paper towels in the spa to encourage clients to use fewer towels and save water.

Refillable dispensers in the showers
Gone are the days of 1-use plastic bottles. We’ve installed refillable shampoo, conditioner and soap dispensers to minimize our footprint.

Commitment to water saving devices
Waste not, want not. Our low-flush toilets use only what’s necessary!

Green and proud: Green Yoga Certification
Our yoga studio holds a Green Yoga Certification. We conserve energy by leveraging the power of the sun streaming through our large windows and use eco-friendly yoga props.

Zero-waste yoga mats
Not all yoga mats are created equal. We sell and use Manduka PROlite® yoga mats. High performing and pleasing to the eye, the eco-friendly mats are produced in a zero-emissions facility.

Retailer of eco-friendly and recycled products
We love beautiful things. But we love it even more when they are made intelligently. This season our SHOP at IO features one-of-a-kind, fair trade and handmade throws made of recycled saris as well as alo, yoga apparel made from eco-friendly materials such as bamboo and certified organic cotton.

What will you be doing to celebrate Earth Day?

Happy Day Mother Earth,
Sofia

To Be, or Not To Be: Wallet-Friendly IO Spa Membership

phil.wilde — Wed, 20 Apr 2011 18:37:20 +0000

It seems as if the world is laden with memberships – professional groups, social networks, flash-sales sites. Usernames, key fobs, passwords, we all have them. Don’t you think it’s a constant juggle to stay involved?

The one membership in town that you’ve got to get in on is the cost-friendly IO Memberships to our San Francisco spa. It’s all about stripping away the chaos and getting back to life’s essentials: wellness.

With a savings of up to 25% OFF, you’ll have the peace of mind that each month you’ll be taking care of yourself. Of your body. Of your skin. Of your mind. No more work-takes-over-my-life. Putting yourself as a priority is life lesson #1 in my book.

Frankly, the benefits are long lived. Members receive priority and personalized continued attention with your favorite bodyworker or esthetician. Much like a bootcamp or marathon training program, this is your wellness program.

The road to better health is long, and with more time on the table, you’ll get to know your body and skin in ways you never thought you could. With consistent treatments, problems melt away much faster, and 60 minutes starts to feel like 90 minutes.

The 4 levels of membership:

1. IO Spa Membership (Monday-Friday) $280/month
   2× 60 Minute IO Massages, 1 Deep Cleanse Facial and 10% off in-spa retail purchases

2. IO Spa + Yoga Membership (Monday-Friday): $360/month
   2× 60 Minute IO Massages, 1 Deep Cleanse Facial, Unlimited Yoga (any class, any day of the week) and
   10% off in-spa retail purchases

3. IO Spa Membership: $320/month
   2× 60 Minute IO Massages, 1 Deep Cleanse Facial and 10% off in-spa retail purchases

4. IO Spa + Yoga Membership: $400/month
   2× 60 Minute IO Massages, 1 Deep Cleanse Facial, Unlimited Yoga (any class, any day of the week) and
   10% off in-spa retail purchases

As an IO member, you will receive special benefits such as the ability to share your membership with a guest up to 4 times per year.

What more could you ask for? Save money and get good on your health with the best spa in San Francisco? Double down, please.

For more details, visit our Spa Membership page. To inquire about Membership at IO, please email our Membership Coordinator at membership@internationalorange.com.

Join us,
Sofia

The Best Gift Yet: Private Yoga Sessions

ron.wilde — Tue, 15 Feb 2011 17:23:44 +0000

One of the best gifts I’ve ever received was the gift of private yoga sessions. I know, a more enlightened being might have responded, “love” or the “gift of life,” but I’m not there yet. Well maybe with a little more yoga, I’ll be there one day.

So let me take a moment to ooze in my love for private yoga sessions.

Private yoga is like learning how to ride a bike for the first time. With just a little bit of assistance, you’re off and running. Off into the sunset or down the street, the adventure is yours for the taking.

Through 3 one-hour sessions, I worked with an instructor to strengthen my arms and shoulders. The experience was unlike any other group yoga class I’ve taken. It was exponentially more challenging, more engaging and more “me.”

With all eyes on me, I had no chance of cutting corners. The session elevated my sense of awareness, something that can be difficult to master in a group session where there are plenty of distractions. I discovered that my body is smarter than I realize and it seeks efficiencies: stronger muscles overcompensate for not-as-strong muscles. After my 1st session, I felt I had unlocked my practice, my physical boundaries and my yoga practice.

The reasons why people seek out private yoga are varied. Some are new to yoga, some need help getting started, others are at a plateau in their practice, while some are working through injuries.

Yet the real deal is that you don’t need a reason beyond the simple desire to practice yoga as it was originally practiced: as a personal and unique experience for your mind and body.

Now, where to start? Many SF yoga studios offer private yoga. At IO, we offer private or semi-private yoga classes ($105 for 60 minutes and $140 for 90 minutes). All sessions, taught in our sunlit studio, are tailored to address your specific needs.

Ready to sign up? Send a note to Alice at alice@internationalorange.com and she’ll get you all set up.

Kudos for simply getting yourself on the mat.

Namaste,
Sofia

Interview: Lindsay Jean Thomson at the 2011 Yoga Journal Conference

ron.wilde — Tue, 18 Jan 2011 22:28:11 +0000

1. What are you hoping to learn and bring back to the IO Community?
There are so many ways to move and to understand and express movement. I hope to find new ways of doing this, to expand my verbal and physical vocabulary. As a teacher, my intention is always to make the practice accessible and beneficial to all students. I’m very excited to share some new techniques with the IO community!

2. You attended Jason Crandell’s all-day intensive on Technique and Precision. What are some common mis-alignments that you most often see?
I don’t like to use that word because I think “mis-alignment” implies that something is being done wrong. To me, the beauty of yoga is that there really is no right or wrong. There are many ways to practice, though sometimes I see students try to push themselves beyond their ability level or sacrifice one part of their body to stretch, strengthen or expand another part of their body. I encourage mindfulness and part of being mindful is being present to what is – not pushing beyond.

3. What do you find most inspirational about Jason’s practice? What can we learn from him?
Jason teaches us how technique can be a useful tool, but he isn’t dogmatic or rigid about the alignment of postures. He encourages us to hold the postures as a means to being present and to understanding the body rather than the means to an end. And he reminds us that the ultimate purpose of yoga is to still the mind.

4. For those who didn’t get a chance to attend the conference, what other yoga resources would you recommend to yogis who want to get inspired and evolve their practices?
There are so many! Some of my favorite books are: The Heart of Yoga by TKV Desikachar, The Essential Rumi translated by Coleman Barks, The Gift by Hafiz (translated by Daniel Ladinsky), Light on Life and Light on Yoga by BKS Iyengar, and anything by Eckhart Tolle, Robert Thurman or Pema Chodron.

5. What do you find most rewarding about being a yoga instructor and IO Yoga Manager?
This practice has been life changing for me. Yoga teaches us that avidya, ignorance of our true self and our place in the world, is the main cause of suffering. If I can help to lessen pain even the smallest amount for a relatively small group of people, it’s a blessing. I am so honored that people place their trust in me to help guide them in their practice.
As the new yoga manager, I am enjoying meeting and hiring talented teachers and cultivating our community at IO, which is truly a sanctuary for so many wonderful people.

6. Any other insights you wish to share?
Practice, practice, practice! Take deep breaths, and be nice to yourself.

Grounded Vinyasa Yoga

ron.wilde — Tue, 08 Jun 2010 21:05:00 +0000

Let’s talk about yoga, California yoga. We are a far cry from India, let’s be honest. Around these parts, San Francisco and most of California, Vinyasa yoga or Flow yoga, as it has come to be called, is the most widely practiced. Its active style is a well-matched entrée for a Western results-oriented audience into an ancient attunement practice.

Definition: Vinyasa (a.k.a. flow)
A “collection” or “arrangement” which links poses together to create an active class. For the most part this yoga style is derived from Ashtanga yoga with a more freeform and creative format.

IO Yoga is intended to be a Grounded Vinyasa Practice that offers students the ability to sweat, enjoy, challenge themselves and begin to explore their inner life on the mat with echoes into life off the mat. Our emphasis on the grounding is very intentional. Many, many yoga studios and healing techniques in general, especially in the New Age arena, lose sight of grounding. Big no-no. Grounding is of the utmost importance. At IO, we balance out our flowing Vinyasa yoga classes with some quiet Restorative yoga class options, which make an ideal compliment to a more active practice.

What we attempt with our IO Yoga is that though it may be flowing, we intend it to be stabilizing and rooted at the same time. Becoming flexible in the body but scattered, air-headed and all-over-the-place in the mind is not the goal. Yoga by design was intended to help us come into our bodies and the experience of the body and as a preparation for sitting in silence and stillness more comfortably and presently.

Let’s get grounded,
Amy

Thai Massage at IO

ron.wilde — Mon, 14 Dec 2009 20:45:53 +0000

Often, in the western world, Thai massage is watered down into a version of Swedish massage that incorporates a few faux-yogic stretches here and there. I’ve experienced Thai massage in many spas and the mother land as well as other Asian countries, and wanted our IO bodywork program to incorporate the real deal.

At IO, we do our best to offer an authentic variation on the theme. In keeping with tradition, our Thai massage sessions take place on a mat on the floor so more body mobility is possible for both giver and receiver.

Thai massage is a very powerful, therapeutic form of treatment that incorporates breath and bodywork with movement and stretch. It’s a sort of hybrid of yoga and massage. In fact, it’s often called “lazy-man’s yoga”.

Technically, Thai massage works by releasing and manipulating energy along a system of meridians and channels of breath within the body. For this reason, breathing through the treatment is essential to experiencing the full therapeutic effects of the work.

If you’ve never tried Thai massage, you might be surprised at the deep level of relaxation and balancing that it imparts.

If you have an existing yoga practice, this style of bodywork can act as a wonderful bridge between your more active asana routine and the lazy bliss of getting a massage. If you have never done yoga in your life, it can be a nice introduction to the releasing sensation of yogic stretching.

Either way, Thai massage is just one of the many ways that we strive to offer you a full range of balancing, relaxing and health-imparting options at IO.

Keep stretching,
Amy

Chakra System

ron.wilde — Tue, 06 Oct 2009 13:00:57 +0000

I’m always fascinated by spiritual systems that help us find out more about ourselves. I think a lot of the so-called “esoteric” spiritual practices that we encounter work best in our Western mindset when we think of them metaphorically.

The chakra system is a perfect example of this.

A lot of us are into yoga. We love the physical practice, the calming effect, and even some of the more exotic rituals like chanting and breathing practices. But when teachers start talking about chakras, many of us glaze over.

As Western thinkers, it’s easy to write off the idea of chakras as a hocus-pocus new age idea with no tangible link to our physical beings. But within this ancient Sanskrit belief system, I believe there is a lot to be learned about our present-day relationship to physical, mental and spiritual balance.

In the most basic terms, chakras are energy centers in the body. We have seven of them:

Muladhara (the root chakra)
Swadhisthana (the sacral chakra)
Manipura (the solar plexus chakra)
Anahata (the heart chakra)
Vishuddha (the throat chakra)
Ajna (the third eye chakra)
Sahasrara (the crown chakra)

Working with our chakras – even as symbols of how we treat ourselves – gives us an opportunity to create real transformation within us. Visualize the connection between your chakras, and you take a step toward Building a Bridge between what may seem like disconnected parts of yourself, but are actually intrinsically linked.

For instance, when the link between your heart and throat chakras is blocked, you will have trouble communicating your feelings and intentions clearly. Yoga asanas or breathing exercises that serve to open up the chakras and connect them together can help you bring attention and awareness to your lines of communication.

The fact that this energy system is typically illustrated with beautiful drawings and vivid colors and symbols shows how the chakras are integral to your own creative nature (and you do have one).

Chakra-love,
Amy

Real Deal Yoga Teachers at IO

ron.wilde — Tue, 08 Sep 2009 13:00:04 +0000

The IO Yoga Program is an integral element of our holistic offerings at IO, and we are constantly on a quest to hone and refine our roster of teachers and classes to stand out from the 80+ other yoga studios and gyms in San Francisco.

As a longtime yogi myself, my philosophy is that yoga should enhance your life in more than just a physical fitness sense. Or, to put it another way, soothing your nervous system and learning how to breath is just as healthy for your body as building muscle tone and stamina.

We look for “real Mccoy” yoga teachers (mostly of the vinyasa style) who can provide a strong asana flow with substance and rhythm. We look for and find, teachers who really get the soul of using yoga to build a healthier body, mind and spirit.

I like to think it’s because they “get it”. They come from a grounded place with authenticity, personal practice, and spiritual awareness – despite their varying backgrounds and levels of experience – and to me, that je ne sais quoi is crucial in carrying a class and encouraging a transcendent yogic experience.

So to you, my favorite IO yoga teachers (which means all of you, because we wouldn’t have you here if we didn’t love you), a paean of gratitude for your heartfelt service.

See you in class,
Amy

What “Ahimsa Yoga” Means to Me

ron.wilde — Tue, 07 Apr 2009 14:00:13 +0000

When I was new to yoga and freshly enamored of its health benefits and the sense of harmony it endowed upon me, I happened to have lunch with a yoga teacher who I greatly admired. Seeking clues to the “right” way to practice yoga, I asked him how often he himself practices. Without hesitating, he told me, “Everyday.”

Just as I suspected. When you’re new to yoga, it’s tempting to go to class every day, if not more. Our type-A culture has us convinced that if something is good for us, we should do it all the time, even if it’s difficult.

“Wow,” I said, “How do you find the time to go to class that often?”

“Well,” he confided, “Sometimes I go to a yoga class. Sometimes I go surfing. And sometimes I just hang out at home and meditate. It’s all yoga to me.”

Meaning, I suppose, that it’s not the activity that makes it “ahimsa yoga”, but the intention and the sense of presence while you are doing it.

This was an early and profound yogic lesson that has slowly shaped and shifted my attitude toward how I practice yoga. In the beginning, I did find that going to a regimented asana class was helpful in that it gave me a sense of focus and self-discipline. It instilled a strong foundation for a physical and breath practice that I have never abandoned.

As the years have passed, I’ve learned for myself that sometimes foregoing the “workout” to stay home and read a book in bed does indeed feel more yogic and definitely more ahimsa. The concept of ahimsa, which is a concept often brought up in yoga classes, means the avoidance of violence or non-harming. I practice ahimsa starting with myself. In my personal life it often means, for instance, not forcing myself to do something that doesn’t feel right.

There is a compassion that accompanies truly “listening to your body” or your mind or emotions. Sure, sometimes I still push too hard and do things that don’t serve my body and mind, but I am getting better, more aware and skilled at bringing myself back to center and practicing ahimsa, starting with myself.

That said, it’s important for me to recognize the different between ahimsa and sheer laziness. Not engaging in the world can also be a concern. So I try to participate in at least one or two group yoga classes a week.

The other days, my ahimsa yoga practice consists of meditation in the morning, a little bit of asana practice at home, a brisk morning city hike, and yes, the delicious peace and coziness of reading in bed in the evening.

Practice ahimsa,
Amy

Yin Versus Yang Yoga

ron.wilde — Thu, 26 Mar 2009 13:00:13 +0000

Inherently we are all a combination of Yin and Yang energy. Yin being the mellow, moon, “female” energy, and Yang being the “male”, sun, aggressive energy. These two qualities are innate in every person we meet, every activity we undertake, even in the foods we eat. The whole world lies on a continuum of Yin to Yang. To be in balance, ultimately, the key is to strive for a middle ground.

Our western culture particularly tends to drive us more heavily toward the Yang – ambitious careers, workaholic addictions, the whole concept of “working out”. So it stands to reason that we have to try a little harder to integrate the Yin into our lives.

That’s where restorative yoga comes in. Although any style of yoga is popularly considered to be a relaxing, mellow activity in the first place, the types of yoga that many of us practice (power, vinyasa, flow, ashtanga) are about as far to the Yang side of the spectrum as asana can get. We hope to relax and unwind, but also to build strength, stamina, discipline and focus.

Restorative yoga, on the other hand, is absent of ambitious western ideals. It’s truly just about letting go. When you step into a restorative class, you abandon any aggressive, goal-oriented tendencies and surrender to the opportunity to, quite simply put, laze about.

In that inert state, there is the potential for our Yin energy to come back into balance. Liken it to bodywork, or to taking a nice hot bath. The truly soulful effects of an hour spent in simple, unengaged yoga poses contribute to greater health and relaxation. I often find myself strangely energized after taking a restorative yoga class.

Committing to cultivate your Yin side is anything but a waste of time. It’s a vital component of becoming a whole, healthy, happy person.

Relax into it from time to time,
Amy

Yoga of Food Workshop: Saturday, March 7

ron.wilde — Fri, 06 Mar 2009 03:55:36 +0000

One of my favorite women, Carolyn Cohen, and her very cool partner, Vincent Peterson, are hosting a workshop at IO on Saturday. I highly recommend your attendance at this mini-retreat called YOGA OF FOOD (March 7, 1:30 – 4:00 PM). Be there or be square. Leave more well-rounded, more balanced, and in the company of these two healing teachers, certainly more well.

Recently back from a year traveling the world exploring yoga, Ayurveda and one another, Caro and Vinnie will bring the intimate act of eating into alignment with the beloved practice of yoga through these beautiful, age-old wellness tools:

1. Asana & self-acupressure for digestion
2. Ayurvedic theory of food combining & doshas
3. Sanskrit food blessings & meditations

Yoga and her sister science, Ayurveda, offer a great deal of wisdom regarding our relationship to food. What, when, how, and most importantly, why we eat are all valuable questions. In this mini-retreat, these two offer up their seasoned expertise in the realms of vegetarian cooking, yoga and Eastern holistic medicine to infuse your meals with yogic ritual and creativity.

All levels welcome. Workshop cost is $40 per individual.
Please call (415) 563-5000 ×1 or see the front desk to pre-register for IO Workshops.

Need I say more?

A happy belly is a happy being,
Amy

A Tropical Hut of One’s Own

ron.wilde — Sat, 14 Feb 2009 02:18:28 +0000

Ah, the importance of time alone, time away from it all… I cannot stress it enough. I just returned from a yoga retreat with one of my all-time favorite teachers, Peggy Orr, at Haramara in Sayulita, Mexico. Haramara is rustic elegance at its best. And, for me it was out of this world. Literally. So different from city living. The lack of electricity (candles and flashlights only), no cell phone reception, open-air rooms without locks or even many doors, and the freshly prepared veggie and vegan food, facilitated my peace of mind, freedom of spirit and joy of heart.

Upon returning home from Mexico, I followed my urge to revisit Virginia Woolf’s famous women’s lib essay, A Room of One’s Own, where she instructs that every woman with creative and intellectual potential, in order to give her genius a fighting chance to shine, needs 1) a room of her own and 2) a stable passive income. Sure, sounds nice and tough to come by. Some disagree that those things aren’t necessary to expressing genius, but what I can say for sure is that we all need a little time and space to reconnect to our true selves, our heart’s deepest desires, and our uniquely beautiful talents.

The time spent on our own with no particular goal other than to explore ourselves can be spent almost anywhere, in a candlelit bedroom, in a bathtub with music lulling us, on a mountainside trail, or (and I’m currently partial to this option) in a tropical hut with a modest but comfy bed, mosquito net, outdoor shower, and old-fashioned oil lamp to read and write by. (Okay, 4 hours of yoga a day on retreat helps too, but I’m not going to suggest that’s possible for everyone.)

Whatever you do, find some time and space for yourself. At all costs. I promise that the most amazing things will happen.

Time to retreat,
Amy

A Different Kind of Power Lunch

ron.wilde — Fri, 16 Jan 2009 03:40:27 +0000

Partly for my own selfish reasons, we’ve introduced noon “Power Lunch” yoga classes to our regular schedule at International Orange.

With ten years of yoga practice under my belt, I’m in a place where a shorter, more concentrated class packs a vital punch, especially in the middle of my workday. Most standard yoga classes range from 90 minutes to two hours, but that time commitment doesn’t always work for me. A solid hour of no-nonsense physical yoga serves a couple of purposes.

First, it resets my day. I often find that when I step away from the tasks at hand, I get a clarified view of the bigger picture that lets me come back to work creatively re-energized. Like I mentioned in my last blog about yoga, the simple act of hanging upside down and breathing is a great way to “drop my brain” and get rid of all the clutter. Then, the solutions to my daily problems can shine through.

Metabolically speaking, throwing some physicality into my afternoon keeps me on track to eat healthier and sleep soundly that night. Yoga reminds me to take better care of myself.

And, when I can’t rationalize spending an hour outside in the sunshine in the middle of my day, I can at least lounge in the sunny yoga studio at IO. Not that our somewhat rigorous Power Lunch classes necessarily constitute “lounging”. But if I’m lucky, I’ll chance upon one of those golden moments where I feel calm and at peace with my universe. I love those moments.

Whether that sense of peace comes from the relaxing exhaustion of physical exertion, the joy and harmony of chanting “OM”, or simply the time spent focused on me, it feels awfully good.

Now that’s my idea of a Power Lunch.

Food for thought,
Amy

IO Wellness Workshops

ron.wilde — Thu, 08 Jan 2009 22:45:12 +0000

The time has come for us to dive deeper into our commitment to beauty and wellness from the inside out. With that, I’m thrilled to introduce our upcoming IO Wellness Workshops for 2009.

Since 2002, we’ve offered exceptional yoga and movement-based workshops at IO, but this year we move beyond our old paradigm and expand our offering to bring you new meaningful experiences. All of these workshops aim to supplement your health and well being by introducing you to new tools and practices that have worked for me, and the IO Team, first hand.

The first workshop is just around the corner on Saturday, January 24: Rejuvenation with Indigo Stray.
If you love yoga but think of it as a way to work out and get in shape, this is a great opportunity to experience the other side of yoga – the one where you simply let go, relax, and reap the benefits in a passive way. This is the exact opposite of the “no pain no gain” mindset a lot of us get trapped in when it comes to our physical practices.

Restorative yoga is the asana equivalent of a hot bath or a good massage, and it’s appropriate for a wide range of experience levels. This can be your first yoga experience or your one thousandth. Either way, I highly recommend indulging in a Saturday afternoon of peace, quiet, and lounging about (in a beneficial way) in our tranquil, warm IO movement studio. I love Indigo’s teaching and I L-O-V-E restorative yoga.

On Saturday, February 7, Dance Your Bliss with creator Rachel Fleischman as we roll up the yoga mats and dance. Rachel has the credentials to guide us in a truly transformative afternoon of dancing, intention setting and just plain fun. She is a successful psychotherapist as well as a pioneer in the art of healing-based movement. But don’t worry; she won’t be analyzing you, just empowering you to let go for a few hours. Think of it as a mini-retreat for body and soul.

And here’s one very close to my heart: on Saturday, February 28, I will co-lead an Urban Wellness Retreat with Dr. Brenda Wade, a renowned psychologist and motivational speaker known for her “love centered approach to transformation” (and yes, she has even been on Oprah). This afternoon will be a rich collaboration of yoga, spa treatments and wellness guidance. It’s a perfect opportunity to experience what IO is truly all about.

Early this year we’ll also be hosting a Yoga Inversions workshop, a class on energizing Ayurvedic Food and watch out, we’re just getting warmed up… Stay tuned to our workshop schedule.

See you there,
Amy

Wallet-Friendly IO Spa Yoga Lounge Memberships

ron.wilde — Tue, 30 Dec 2008 20:08:18 +0000

We’ve offered IO Spa and Yoga Memberships since we opened in May 2002 but now more than at any time since we’ve been in business, personal wellness is even more critical and needed. Stressful times require special measures to keep us healthy, happy and sane.

As an antidote for these times, we introduce our new cost-friendly IO Memberships available during January 2009. Just in time for all those resolutions you’ll be making. Here’s one resolution we can help you commit to… the commitment to your own body, to balance and to regular stress-relief.

Introducing three new memberships with superior wellness benefits including consistent and exceptional care of your body and mind. We offer Spa and Yoga, Spa-Only and Yoga-Only Membership options with exceptional pricing and including some very special perks:

Savings of Over 30% – deeper than our weekly offers stretch

Ease of Booking via Email – with your dedicated Membership Coordinator

10% Retail Savings – on all products purchased at IO

Share Your Membership – share 4 treatments per year with the guest of your choice

All of us at IO are dedicated to your wellness transformation. Now all you have to do is dedicate yourself.

Stretch your Mind. Move your Body. Feel your Skin.
Amy

Holiday Gifts That “Do a Body Good”

ron.wilde — Mon, 22 Dec 2008 20:54:04 +0000

This year my family agreed only to give one another gifts that fit the following criteria:
You can eat it. You can read it. It’s homemade. It does a body good.

These gift-giving guidelines were a good and worthy challenge. Needless to say, I’m still working on a photo collage for my brother (oops, don’t tell). So, if you’re like me and you’re still getting the whole gift thing together, no panicking.

For great finds in the edible and homemade category, if you live in San Francisco, the Ferry Building offers stellar last minute options. Yesterday I bought some truffle salt and acacia honey that will warm the bellies of my nearest and dearest. In addition, here are some simple but thoughtful IO gift ideas that speak to tranquility, health and natural beauty – qualities we aim to exemplify with all of our offerings at IO.

Spa Treatments at International Orange
We have some superior IO Holiday Spa Specials. And, there’s nothing more nurturing than gifting a friend the time to dedicate to their own wellness. We all have someone in our life who could use a good excuse to slow down, even if just for an hour or two.

Our Very Own IO Handcrafted, Organic Products
A great choice if you are committed to supporting fair trade and organic farming. Beyond that, our products are made with love and are cultivated with absolute attention to detail. I can personally attest that there is nothing synthetic about our aptly named products, Cleanse, Enrich, Restore, Nourish, Balance, Anoint and Bathe. They smell pretty amazing too. Year after year, my family and friends yearn for these homemade and good-for-your-body gifts.

A Bath with Candle Light
Well, you can’t actually give someone a bath wrapped up in a box, but you can set them up for success with our IO Bathe – a sea salt-based detoxifying bath treatment that’s designed to encourage circulation while calming the nervous system. Toss in a Kai Skylight Candle and you can rest comfortably knowing you’ve given a loved one an evening of blissed-out alone time. What a gift.

The Gift of Pampered Skin
My soul-sister, Julie Elliott, serves up amazing gifts with her geniously handcrafted products from In Fiore. Her luscious balms make bodies supple and well-scented. Some even pay special and seductive attention to specific and important parts of the body, like Peppermint Pedicurie for feet and toes, Decollete Balm for chest and neck and Bikini Balm for you know where. Always on my gifting list are the equally irresistible all-over body balms like Kashmir (rich, woody and great for guys), Tiagi (lavender, lemongrass and my mom’s favorite) and Dayala (great for exotic flower lovers, like me). For even more variety, IO also carries a bevy of creams, lotions, scrubs and cleanses for you to browse online or in our shop on Fillmore Street.

Yoga
I’ve talked a lot about the healing power of yoga in recent blogs. Spread the gospel by giving a gift certificate to yoga classes at IO. Like our products, we handpick our yoga teachers based on their level of expertise and their nurturing presence. For beginners, a private yoga session with one of our experienced staff can be a great way to encourage them to jump in.

That’s about it for my holiday gift pitch. I wouldn’t be promoting IO products and services if I didn’t feel personally invested in all of them. That’s how we do it over here at IO. We founded IO with the vision of creating an urban destination of calm, healing and transformation. The products we sell are a direct representation of our core values. It’s my gift to you to offer them up this holiday season… and beyond.

Happy, happy, merry, merry,
Amy

Say YES to Yoga for Stress Relief and Problem Solving

ron.wilde — Thu, 11 Dec 2008 00:42:28 +0000

They say we all hold our stress somewhere in our body – our hips, our neck…our brain. Maybe all these places.

What happens when I get on my mat and practice yoga, is that the stress energy starts to dissipate. I reconnect to my physical self. I remember again that the breath moving in and out of my lungs is a constant, soothing rhythm that connects every moment of my day. It’s a welcome reminder that there’s more to me than what’s going on in my head. Thank goodness.

On a physiological level, there’s something to be said for hanging upside down. It’s calming. So much of yoga involves dropping your head below your heart. The simple inversion – whether it be in downward dog, shoulder stand, or a simple hanging forward bend – recalibrates my perception of my head being in charge. For me, it’s an opportunity to let all the clutter flow out of my brain for just a little while. What I’ve found is the monkey-mind chatter tends to quiet. Suddenly, in that more relaxed state brought on, oddly enough, by physical exertion, I find myself solving problems and creating solutions to all those little nagging issues that have been bogging down my day: how to draft that difficult email; what to get my mom for her birthday; how to handle a situation that’s been vexing me.

From a more esoteric perspective, my experience has proven again and again that the breath and focus required to practice yoga creates a circulatory healing energy that pushes out mental and physical blocks. The movement and breath combine to create a dynamic flow in my body and mind that keeps my enemy – stress – from getting a foothold. With a moment of mental space, I come back to things that really matter the most: taking care of my body, my mind and my heart. It’s a gift I give myself so that I can be the best “me” for all the people in my life.

Yoga helps. Sometimes it’s just that simple.

Say YES to Yoga,
Amy

Why I “Practice” Yoga

ron.wilde — Thu, 06 Nov 2008 04:17:21 +0000

I had a sports-loving male friend who used to tease me “What’s all this yoga practice for? When’s the game?” In those, my early days of “practicing” yoga, it would vex me. “He doesn’t get it,” I’d think. “Practice is just a word we use to say that we’re going to yoga. We’re not trying to get anywhere.”

The truth is, somewhere inside myself, I was holding out for a big game – pressuring myself to get to class every day, pushing myself to work hard in every session, silently comparing myself to my fellow yoga practitioners. Working towards that nebulous future moment when I would be really, really good at the asanas, perfectly sedate in my emotions, my ultimate enlightened yogic self. It got to the point where the pressure I put on myself was sucking the life out of my yoga practice.

Now, ten years later, I am finally “enlightened”.

Not really. But, in a sense, my yoga practice has matured to the point where I think I do get what it’s all about. The original yogis in the motherland of India practiced yoga postures as a way to prepare themselves to sit and meditate for long hours. All the stretching and moving the spine and joints was meant to tone the body so sitting would be less uncomfortable.

I am proud to say that I can also finally call myself a diligent meditator. I used to dabble, but the daily commitment just never stuck, until a year ago on November 1, 2007. It hasn’t been a breeze so I am patting myself on the back at this one year anniversary. But, for those of you who aren’t into regular meditation, I highly recommend yoga as it does really allow me to clear my mind, at least for a few precious, savored moments. I come to my mat, and I drop my brain, if you will. I shake off my day, and I connect back to me.

Like so many of us in the Western world, I live in my head most of the time. Hardly aware that I am even breathing… unless something challenges that breath. When I come to my mat, that moment in my day becomes a simple ritual of breathing in and out. Hanging upside down, I can finally drop my brain, let all those worrisome thoughts drip out, confident in the knowledge that the important stuff will stick around.

It may not be Buddhic enlightenment, but with all humility and gratitude, it’s the closest thing I’ve got in my clutter-filled Western life. Let’s call it peace.

Wishing you peace in tumultuous times,
Amy

Wellness in Stressful Times

ron.wilde — Thu, 30 Oct 2008 03:38:54 +0000

What’s usually the first thing to go during stressful times? Answer: we stop taking care of ourselves. We forget our bodies. We clutter our minds. We stop having fun.

Here’s the kicker: what makes us better in the face of challenge is the ability to stay calm, keep perspective and lighten up.

When our battery is well charged, we’re far better problem-solvers. We can give more fully to life, to family, friends and work. It’s not selfish to take care of ourselves, especially when the going gets tough. It’s actually wise. It just takes some prioritizing.

The best news is that you are the best person on the planet to clarify and meet your needs. So go ahead. Rise to the occasion. Below are some of my tools for doing just that.

Relaxed Under Pressure
In her recent New York Times article about what makes the best Olympic athletes, Gina Kolata points out that staying relaxed is crucial to peak performance under pressure. She puts it like this:

“Relaxation. It is a trait that is often underappreciated, coaches and athletic trainers say. Yet it can make the difference between doing your best and not doing well, between feeling dragged down or soaring…An ability to relax while pushing hard, exercise researchers say, is one reason why winners win.”

Lighten Up & Have Fun
Give yourself permission to have fun. Joy breeds more joy, just like negativity breeds negativity. During stressful periods there’s usually not as much time to blow off steam, but try to keep at least a thing or two that you love in your daily ritual.

Simplify
What’s weighing you down? Look at your To Do list. If it’s not helping you feel balanced, make real progress or bringing you joy then take it off the to do list for now.

Be Efficient
All of us have to do things we don’t love (pay bills, put away laundry, clean up messes). With those items make sure you are efficient. Find a schedule or system that allows you to do these tasks with maximum ease. Ask for help. Delegate. Most importantly, realize that no matter what, you can’t do it all. Shrink your To Do list to the critical items. You’ll have more time to do each item well and more free time to do what you love.

Move Your Body
Exercise = stress relief. The U.S. Department of Health and Human Services recommends that Americans should get about 150 minutes of moderately intense activity per week. That doesn’t sound so difficult if we loosen our modern definition of what “exercise” is. A brisk walk, push ups, raking leaves or doing household chores, anything that activates the body works. It doesn’t require a gym. Although I do recommend a good yoga studio. And yes, I am biased.

Quiet Your Mind
In this performance driven country of ours, the mind get a lot of “exercise”. Have you noticed that we have a tendency to stress out? Allow fear and worry to dominate our mental hum? Me too. Try meditation, yoga, tai chi, deep breathing, a bath or a nap. These practices help quiet the mind. When the mind is quiet, creative solutions bubble up without effort. Calm replaces stress. Ease replaces burden.

These wellness tips are simple, low or no cost, effective, healthy ways do well in the face of challenge. I hope they help you. They work for me. It is an art to be well in hard times, but I believe we can do it.

Be well,
Amy