I noticed in my yoga practice this morning that my muscles were tensing involuntarily, particularly the ones in my shoulders. As I lay draped over my bolster in Supported Bridge, I could feel my shoulder blades squeezing toward one another.
Since I was in a restorative pose, I took slow deep breaths and asked my shoulders to release. They did. I continued with my body scan and suddenly I noticed the shoulders rising again. My body was still, but my shoulders were moving. Tensing. Creeping upward.
I remembered a mantra that I came across recently: Stay. Breathe. Observe.
Instead of moving on with my body scan, I decided to stay with the shoulders. They were obviously trying to tell me something. I began to explore the shoulders using my mind's eye.
I loved learning about the shoulders in my anatomy classes. The scapula is an oddly shaped bone that helps form the support structure for the entire upper body. Along with the clavicles and the breast bone, the shoulder blades form a delicate apparatus from which the rest of the body hangs.
The shoulders, though small and light, hold us up every day. They can handle tremendous amounts of pressure, both physical and emotional. I began to explore that concept as I continued to breathe and focus on the shoulders.
Then I remembered that a few days ago I had been upset over a past hurt, and as I tossed and turned in my bed in the middle of the night stewing over what could have been, my neck, shoulders, arms, and chest began to tighten. I could feel anger manifesting in my body.
The next day, I could barely turn my head to either side. My shoulders were hard as rocks. I had a pounding headache, and I was tired. I turned to a massage therapist for relief. She was shocked at how tight my neck and shoulder muscles were. She asked me what I had been doing to cause so much strain in my neck.
I hadn't been doing anything. Worry, anger, and anxiety were the culprits.
It was then I realized how much our internal thoughts and emotions can take a toll on our physical well-being.
I returned my attention to my shoulders in the present moment. I focused on sending the breath to them so that they could be healed and nourished. They began to release.
I continued to stay, breathe, and observe until I could no longer sense any tightness in the shoulders. When my practice was complete, I felt relaxed and rested, and ready to take on the day.

People come up to me after yoga class all the time to ask about personalizing their yoga practice. I listen to their inquiries and typically recommend specific modifications and advice on how to care for themselves during their practice, either at home or in class.
Instead of giving out 5 minutes of quick fixes, I would rather develop an entire sequence that is tailored to address each individual's needs. I want to spend an hour working through that sequence to ensure they are holding their body and spirit gently.
People come to yoga for many different reasons. Some have physical ailments they are trying to heal through stretching. Some want to reduce stress and chill out for just one hour during their busy day. Some students want to get to know their bodies and feel better about themselves. Some seek spiritual guidance, and some are just curious about this yoga stuff.
I have taught multi-level yoga classes in gyms, community centers, hospitals, and studios over the past few years. In one class I might have an athlete, a pregnant woman, someone recovering from an injury, and someone completely new to yoga. One student might have shoulder issues, another with lower back pain, another with tight hamstrings, and another who wants to work on balance.
Teaching yoga classes is challenging in that sometimes I have to throw out the entire lesson plan I have created in order to address all these individual issues within the group. In doing so, I am able to customize the class, but sometimes the original intention or focus gets lost.
Private yoga sessions are a great way to learn poses and techniques that work for each individual student. For someone brand new to yoga, private sessions are perfect for learning yoga poses and building up the confidence to practice in a group class.
Private sessions allow us to design a personalized home practice that can be done at the student's leisure. We can also work on building a yoga practice around a specific focus, such as cultivating more compassion towards ourselves or boosting self-esteem by changing our relationship with our bodies.
Yoga Therapy is a way to rehab an injury, deal with a chronic illness, or work on internal issues that come up during yoga practice. For someone with a frozen shoulder or a recent knee replacement, we can devote the entire session to focusing on that particular part of the body and come up with a sequence that aids in healing. For a student with high anxiety, we can practice Restorative Yoga to focus on breathing and looking inward for peace and calm.
I typically meet my private clients in my home yoga studio. I have a dedicated space that is set up with everything we need to practice. I provide yoga mats, bolsters, blocks, straps, blankets, and a safe space in which to practice. Sometimes, I meet my clients in nearby parks to practice in fresh air with the grass under our feet. It is empowering to feel the support of the earth below and reach to the openness of the sky above.
Private yoga sessions allow me to be more creative in my teaching approach. If I'm working with a client who has high anxiety, I might suggest a walk & talk before we meet on the mat. A brief walk on a desert trail and an opportunity to say what's on their mind often clears the space for a more focused yoga practice.
During a private yoga session, I typically incorporate different forms of yoga to address specific areas of concern. If I have a student who is recovering from an injury, but is also dealing with depression, I would recommend restorative yoga to help cultivate self-compassion and a hatha yoga sequence to address the injury. Blending different styles of yoga tends to yield better overall results with clients because they are introduced to types of yoga they may never have heard  of.
[caption id="attachment_24" align="alignright" width="300"] Restorative Yoga[/caption]I once had a student who wanted to increase her energy and get more restful sleep, but she also wanted to reduce her general anxiety. We worked with Kundalini yoga to build heat and move energy forcefully through the body followed by a few restorative yoga poses to teach the body how to fully relax in order to get a good night's sleep. The combination of these two approaches worked beautifully for her. She reported an improvement in her sleep quality after just one session.
As a yoga teacher, it is my goal to help my students find joy in their yoga practice. Through private sessions we are able to work together to achieve whatever goals they want to meet.
Yoga is a personal practice and a personal journey, not a competitive sport. I go to yoga to find inner peace and balance, not to feel even more stressed out about body issues. Through yoga, I have come to know my body better, and I have a greater appreciation of it.
When I feel strong and steady in my poses I gain confidence. When I can hold downward facing dog for longer periods of time each day, I feel accomplishment. When I surprise myself by trying a new pose and finding comfort in it, I find joy.
Join me on the mat by scheduling your private session. Even if you don't live in Tucson, I can meet you on Skype, FaceTime, or Google Hangouts. I have clients all over the country, and we practice together one-on-one no matter where they might be. For more info, visit www.wiseowlwellnessaz.com or email me at wiseowlwellnessaz@gmail.com. Namaste.

According to Statistic Brain Research Institute, 45% of Americans make resolutions for the start of each new year, yet only 8% are successful in achieving those resolutions. Why, then, do we continue the tradition that breeds failure and makes us feel so badly about ourselves?
A few years ago, I made my final New Year's resolution: No more boring clothes. Ever since then, my wardrobe has become increasingly colorful and diverse, and I don't beat myself up about it.
Over the past few years, I've been exploring the concept of setting intentions. As a yoga teacher, I set an intention for each of my classes. This becomes the focus of the class, and as we move through the asanas that intention gets imprinted in our muscles so that it is easier to recall later and integrate into our daily routines.
For example, if the intention of one of my classes is to display more compassion towards ourselves, we might call our attention to that intention during a challenging pose as a reminder to soften in the pose and not overexert ourselves. Repeatedly bringing our awareness to the intention during the class lays the groundwork for remembering to be kinder to ourselves after we leave class.
By definition, a resolution is a firm decision to do or not do something while an intention is an aim or a plan. Even the language of intention is more positive. Resolutions usually involve cutting something out of your life and holding yourself accountable with harsh consequences.
Intentions are more like road maps. They are flexible and allow for evolution. Intentions can exist simultaneously with other intentions, or they can stand alone. The bottom line is that intentions help you move toward your goals in a positive way.
Here are 3 tips for setting intentions:
Enjoy the process. Choose an intention that you will enjoy doing. Intentions are supposed to make us feel better and ultimately become better versions of ourselves. Is this an intention that will make you want to do it every day/week/month/year?
Listen to the body. We all know what it feels like when something doesn't sit well with us: tightness in the belly, shortness of breath, a pull in the shoulders. When we choose an intention that is right for us, we will feel just the opposite: relaxed body, slow and even breaths, a sense of peace. The body is wise. Listen. If an intention doesn't feel right, choose another intention.
I once received a fortune from a fortune cookie that read "Choose another fortune cookie." Well played, fortune cookie Zen Master. Well played, indeed.
Track your progress. Journal about your intention and the progress you make. It doesn't have to be fancy, just quickly record when you've applied your intention and how you felt about it in that moment. At the end of a week, note any changes in behavior or thought patterns that could be a result of your intention. Then either continue with your intention or allow it to evolve into something else.
Still not sure about where to begin? Here are a few suggestions for intentions:

• I intend to take 3 deep breaths before I get out of bed each morning.
• I intend to make someone smile each day.
• I intend to make time for myself, even if it's just 5 minutes each day.
• I intend to read a book for fun for 30 minutes each day.
• I intend to practice 1 yoga pose every day for a week and then move on to another pose.
• I intend to notice when my mind begins to play stories of worry or regret and I will take a deep breath to remember that those stories are not real.
• I will be mindful when I eat.
• I will ask for what I want and need.
• I will set my alarm to wake me 15 minutes earlier each day so I can have some quiet time to myself.
• I will create, borrow, or barter whenever I can to avoid buying anything new.

The evolution of intentions is a magical thing. For example, if my intention is to take 3 deep breaths before I get out of bed each morning, I would record in my journal each day that I did that and how I felt. I might notice that after a week of keeping just that one intention that I feel less stressed throughout my days, and in fact happier because of it. At that point, I might allow my intention to evolve into taking 3 deep breaths before I get out of bed AND each time I get into my car. Then I could note that in my journal and see where it leads me the next week.
There's no right or wrong way to set intentions or to follow through with them. The point is to find something to focus on that will move you toward your life goals. If your ultimate goal is to be happier, then I suggest starting with small additions to your routine that are enjoyable and letting them grow over time.
I recently led a yoga workshop on setting intentions for the new year. It took place on the first full moon of the new year, rather than New Year's Day in order to reinforce the idea that you can begin any time. There's no deadline or due date.
[caption id="attachment_31" align="alignright" width="300"] Creating the space for setting intentions.[/caption]We began the workshop by setting our own individual intentions for our yoga practice. I then led a yin yoga session that asked us to stay, breathe, and observe throughout a series of poses that were held for 3 minutes each. As we held the poses, we were reminded to return our attention to our intentions and to the breath. Everyone left with their intentions written down so they could refer to them when they got home.
The best part about setting intentions is that there is no time like the present to begin. You don't have to wait until Monday or until the next Full Moon, or even until the end of the year. Start now. Start small. Just start.
For more information, visit www.wiseowlwellnessaz.com.

Nearly 2,000 years ago, Patanjali wrote the Yoga Sutras: a guide to understanding the relationship between yoga and real life. If you think of the word "suture", Sutras are themes or threads that run throughout the practice, linking the physical asanas with the mind and emotions to become aware of patterns in our thoughts and behavior. Playing with the Yoga Sutras in my classes has been a fun way for me to deepen the practice for myself and my students.
The Yoga Sutra Citta says that if we can control the mind we can master the practice.
We awake every morning in neutral. Our thoughts and judgments shape everything into our cans and cannots. What if we used our yoga practice to focus only on the breath? The breath is neither good nor bad. It's just the breath. What if we could stay neutral, like the breath, and remain a witness to all that unfolds?
Example: one of my yoga students approached me before class with a laundry list of can'ts.  "I'm 82 years old. I can't sit cross-legged comfortably. I can't do any poses that open the hips because I'm so tight. I'm not stretchy like I used to be. I can't balance. I can't..."
I suggested she be gentle with herself during class and use props to make the poses more comfortable. She went on to say, "I can't use blocks. They're not comfortable. I can't..."
As the rest of the class came into the room and got settled, I revealed the focus for the class: Citta. I invited them to drop the judgments and BE the breath.
Guess what? That student was able to do everything as I instructed from balancing tree pose to hip opening pigeon. She was able to do it because she stopped thinking that she couldn't. I kept a close eye on her and offered modifications when necessary.
When you are the breath, there are no limitations. The breath is fluid. The breath is free. This is yoga.

"Surrender to what is. Say “yes” to life — and see how life suddenly starts working for you rather than against you.”
― Eckhart Tolle
There is strength in surrendering. To surrender does not mean to waive the white flag and give up. It means that we have had enough of the struggle, and it is time to allow what is, so that we can move forward.
The definition of surrender is to cease resistance. We cannot be in the flow if we are in a state of resistance.
Think of a stream in a forest. Pure clean water flows down the mountain freely. At some point the stream becomes clogged with branches, rocks, and leaves. This debris provides resistance to the free flowing water, and it begins to pool. The stagnant pool becomes dark as leaves decay and more debris gets caught. There may be just a trickle as the water tries to continue down its path. If we clear the debris and remove the resistance, the water clears and flows freely once again.
[caption id="attachment_37" align="aligncenter" width="300"] Observing a stream during meditation.[/caption]The same is true of our own energy. We may be happily floating along when all of a sudden we come upon some debris (past hurts or worries of the future). Our energy becomes blocked, and we find it hard to move forward with even our most mundane daily tasks. More debris piles up and we feel overwhelmed.
How can we unclog the stream and step back into the flow? The answer is in surrender. We must let go of what we are holding onto. Let go of the thoughts and stories that are blocking us from moving forward.
The Law of Attraction states that we attract everything (whether we perceive it as good or bad) in our lives. "Ask and ye shall receive", but how does the Law of Attraction really work? We can go around wishing for our problems to disappear all we want, but rarely does that happen. In order for the Universe to move in our favor, we must be specific about what we really want and we must phrase it in a positive way.
For example, if we say to ourselves, "I don't want any more debt", inevitably we will get more debt. The Universe doesn't hear the "don't". Instead, it hears "I want more debt", so that's what you get, with a bonus helping of anxiety, fear, and worry. If we phrase it as "I want to be financially independent", the Universe starts listening.
But it's not that easy. In order for the Law of Attraction to work, we must not only ask for what we want with positive phrasing, but we must also raise the vibration of the emotion that is attached to the wanting in order to receive it.
If we continue to live with feelings of fear and anxiety, we will only get more fear and anxiety, and we get stuck. We have to make a conscious choice to surrender to our current situation and change our attitude about it. Easier said than done, for sure. It takes work.
In order to change our attitude, we have to change our physical state of being. Anything that brings our attention to the present moment helps get us out of our head and into the body. That's where the present moment lives. There is no worry or regret in the present. Those things live in the past or the future, and they do not exist in this moment. When we realize that they are not real, we can gain clarity and peace. This allows us to begin to see the clear path before us.


Moving the body is a great way to get energy flowing and connect with the present moment. Yoga connects us with the breath, moves the body, and calms the mind. Once energy starts to move within the body, we can become more clear about where we are and where we want to be. So, how do we get there?
Get unstuck by asking yourself two questions:
1. What do I want more of in my life? 
2. How will I feel once I get it?
By asking what we want more of in our lives, this steers us clear from the negative phrasing to which we normally default. Instead, we present ourselves an open-ended question that is full of possibilities.
The second question helps us prepare for receiving what we have asked for. Take a moment to sit with the idea that you have already received what you want. How does it feel?
Create a vision board that contains images, words, and doodles of all the things you would like to see pop up in your life. It doesn't have to be fancy. It could be as simple as a post-it that you place somewhere you will see it every day. As you look over your vision board, ask yourself how you feel about what you see.
[caption id="attachment_38" align="aligncenter" width="300"] My current vision board.[/caption]While you are waiting for your dreams to manifest, take some time to journal about all the things in life for which you are grateful. Expressing gratitude will not only raise your emotional vibration, but it will allow you to see that there are already so many wonderful things in your life. It will show you that maybe things really aren't as awful as they seem right now. Most importantly, it will show you that you are worthy of receiving anything your heart desires. So go ahead, start asking.
For more information, visit www.wiseowlwellnessaz.com.

Take a moment to stand upright with your feet hip distance apart. Take a deep breath. Close your eyes and take a mental scan of your body from the feet all the way up to the top of your head. Take another deep breath. Open your eyes.
If I were to guess, I would say your scan traveled from the feet up the shins, over the knees, up the front of the thighs, over the belly, up the chest, over the face, and ended at your forehead.
That's great, but what about the backs of the knees, the shoulder blades, the elbows, the back of the neck, and dare I say it, the booty?
The lack of body awareness that people have still amazes me after nearly ten years in the wellness biz. The problem lies mostly in the fact that our eyes are situated so that we see what is in front of us. Regardless of what your mother told you, she doesn't really have eyes in the back of her head.
A student once told me about a time she was out for a stroll down a street lined with various shops. As she stopped to browse in a window, she moved over slightly to make room for the person behind her to pass. She took a closer look at her reflection in the window and realized that no one was behind her. She had been startled by the image of her own rear end! Not to say that she had a particularly large behind, but she simply had no awareness of her whole body until she saw it in the reflection.
How can we cultivate awareness of what we do not regularly see, and why would we want to?
We are whole beings. We have a front, back, and two sides. We have a top and bottom. All of our body parts fit together to form our whole body. Knowledge of our body is not enough. In order to move more efficiently and safely, we need to bring more awareness to the body parts that we tend to ignore.
Let me give you an example. Every time we take a step forward, the motion begins with a push off from the back foot. In order to move forward, energy comes from beneath and behind.
We have all heard that we should walk by leading with the heel of the foot (heel, ball, toe). The calcaneus, or heel bone, is the largest bone in the foot. It is designed to take the shock and pressure of every step we take. We then land onto the ball of the foot and finally roll through the toes.
Walking in this manner reduces stress on the body because it automatically aligns the ankle, knee, and hip joints accordingly. We can train our bodies more efficiently when we focus on the specific parts and their design. When we move in the ways the body was designed, we can typically have a more pleasurable movement experience.
So, let's bring it back full circle: 360 degrees. Spend a minute or two each day and scan your whole body from head to toe. Take a mental trip along the front, back, and sides of the body. As you begin to cultivate awareness of the whole body, notice how you move throughout each day. Notice all the body parts that work together to allow a particular movement. Play with moving in ways that bring more comfort and ease to your body. Lastly, take a moment to express gratitude for all your moving parts and the magnificent body that you occupy.
For more information, visit www.wiseowlwellnessaz.com.

"Be the change you wish to see in the world." ~ Ghandi

Everyone wants to live in a world of peace, love, and happiness. Even though it may seem far out of reach, it is possible to live a life of peace. It is possible to embrace every living thing with love. It is possible to be happy, no matter what life throws your way.

During times of uncertainty or unrest, we are sometimes forced to make a choice. We can stay where we are, we can move backwards, or we can move forward, but make no mistake, we are choosing to be where we are. If our current situation is no longer serving us, it is time to make that choice.

Look around. Where are you? Physically, what position are you holding in your bones? Are you indoors or outside? What town are you in? What city? State? Country? Do you want to be here?

When you look around at your surroundings, do they make you smile deep inside? Does your soul flutter when you greet the people around you? Do you feel a sense of peace in your home? Are you happy? If not, it may be time to make a change.

Change can be scary. Fear has a way of immobilizing us. We want to make a change, so we make a plan and carry it out for a day or two. Then we begin to walk to the edge of our comfort zone and suddenly we feel the anxiety growing in our chest, causing us to waver a bit. Next thing you know, we are right back to our old patterns of thinking or behaviors.

It takes courage to be peaceful. It takes guts to love and be loved. It takes fortitude to be happy. The path to achieving these ideals is not always easy, but the road map to each of them lies within us.

We must choose to be courageous enough to seek peace. We have to be the ones to exemplify peace to others through our words and actions, but in order to show others peace, we must have peace in our own hearts and thoughts. It is easy to be provoked by confrontation or graphic images, yet we must not be shaken. We must go within to access the peace in our own hearts and respond in a manner that is becoming of the Peaceful Warrior. We must not retaliate. We must rise above the provocation and show everyone what it means to BE peace.

We must have the guts to love and be loved. We are worthy of love. The love we seek most is that of ourselves. Until we love ourselves first, we cannot love others. Not in the way they truly deserve to be loved, without condition. As Whitney Houston once sang, "Learning to love yourself is the greatest love of all." Once you've seen a glimpse of that deep self-love, it is hard to forget. We recognize it in others who also love themselves. They are confident. They are peaceful.

The path to happiness is paved with fortitude. Happiness is fleeting for those who place conditions on it. Gratitude is the most efficient practice to becoming truly happy. When we strip away all the trinkets and shiny objects that fill our spaces, we get down to what really matters in life: safety, health, and family. Once we realize that material objects and money do not bring happiness, we can focus on what really makes us happy. Happiness is not the same thing as gratification. True happiness is a sense of security, a sense of well-being, and a sense of belonging. Everyone deserves to feel safe, healthy, and included.

So how do we get there? Start where you are. Take a long look at your thoughts and beliefs that are keeping you from knowing peace, love, and happiness. Begin to take inventory of what brings you closer to these ideals and what moves you further from them. Once you know what is holding you back, you must then make a choice to change.

Start small. Make one change in the direction toward peace and see how it feels.  Choose love every day for a week and notice if anything changes. Be grateful for everything and everyone around you and see if your perspective shifts.

Learn how deepening your yoga practice can enrich your entire life. Let's have a conversation. Share your experiences by commenting on this post or email: wiseowlwellnessaz@gmail.com. 

By now, you have heard of yoga. You know it’s good for you. You know it will improve your health and well-being. You know it can lower your blood pressure and help you keep calm under pressure. You know all this. So, why aren’t you practicing?

Yoga is not new; it’s been around for the last 5,000 years. The word “yoga” means “yoke” or “union”. It is the practice of joining together the body, mind, and breath in the present moment. When your body, mind, and breath are working together, you become relaxed and more focused.

Whether you need a confidence boost, more restful sleep, or protection from injury during physical activities, yoga is here to help. We could all learn to be a little kinder to ourselves, and yoga helps cultivate self-compassion. Yoga can be done by anyone regardless of age, size, shape, or flexibility.

Start Small. You can do yoga every day. The more regularly you practice, the more you will benefit. Set aside just 10 minutes each day for your yoga practice. Practicing first thing in the morning helps ensure that you will stick to it, and it will help you prepare for your day. As you get comfortable with your new routine, increase the time by 5 minutes each week until you’re up to 30 minutes.

No Fancy Equipment Necessary. You can do yoga almost anywhere. You can practice indoors or outdoors; all you need is a calm, quiet place with some level ground and enough room that you won’t bump into anything. A yoga mat is nice, but not necessary. You can use a blanket or a towel if you don’t have a mat.

Dress for Comfort. Wear clothing that you can move freely in. You don’t need $200 yoga pants. A T-shirt and shorts will do. Yoga is best done barefoot in order to train the muscles of your feet and to help with balance.

Just Breathe. Focus on breathing in and out through your nose during your entire practice. See if you can make your inhales and exhales equal, counting silently to 4 for each inhale and exhale.

No Pain, No Pain. Yoga should not hurt. Straining or pushing yourself too hard is the path to injury. Listen to your body. Only reach as far as is comfortable. Modify the poses to suit your body. No one cares if you can’t touch your toes! With regular practice, you’ll notice that you’ll be able to reach a little farther over time. Be kind to yourself and be gentle with your practice.

Be Here, Now. Yoga is about awareness. Take the time to really feel what the poses are doing. Notice which body parts are stretching and which ones are relaxing. Notice how you breathe as you move into and out of the poses. This awareness is what helps calm the mind. It takes the focus away from all the other stuff we normally think about like grocery lists, worries, and regrets. Use your yoga time to be completely in the moment of Now.

Ready? Set. Yoga! Ok, you’re ready to begin. Now what? If you’re not ready to head to the nearest yoga class, fear not! There are hundreds of videos on YouTube that range from 5 minutes to over an hour in length. 

Here’s a 10-minute series to get you started:
Row the Boat

1. Sit comfortably on the floor with your legs straight out in front of you.
2. Inhale and lift your arms up over head toward the sky.
3. Exhale and reach your hands toward your feet. Just reach as far as is comfortable.
4. Inhale and lift your arms back up overhead toward the sky and lean back just a little.
5. Exhale and reach your hands toward your feet. Repeat this movement 5 times.

Cat/Cow

1. Come onto your hands and knees. You may want to place a folded blanket under the knees for comfort. Hands should be under the shoulders and knees under the hips. Let the back be flat like a table.
2. Inhale and lift your tailbone and the tip of your nose toward the sky as your belly hangs toward the ground like a cow.
3. Exhale and tuck the tailbone and tuck the chin toward the chest, rounding the back like a Halloween cat and pulling the belly button toward the spine.
4. Repeat this cycle of cat/cow movement 5 times.

Swaying Palm Tree

1. Stand up with your feet hip-distance apart and parallel.
2. Inhale and lift your hands above your head interlacing your fingers with your palms turned toward the sky.
3. Exhale and bend to one side.
4. Inhale and stand up tall, reaching your arms high to the sky.
5. Exhale and bend to the other side.
6. Repeat this motion 5 times on each side.

Corpse Pose

1. Set a timer for 5 minutes.
2. Lie down on your back. Place a small pillow under your head and a folded blanket under your knees for comfort.
3. Let your arms rest by your sides with the palms up. Let the feet relax and fall out to the side.
4. Close your eyes.
5. Begin to focus on taking slow, deep breaths.
6. If your thoughts begin to take over, just return to the breath and repeat to yourself: “I am calm. I am peaceful.”

Are you curious to see if yoga could help with something you’re facing? Give it a try! You have nothing to lose and everything to gain. Share your journey with me! Leave a comment or send me an email to wiseowlwellnessaz@gmail.com.

​Want to do yoga with me? Try my Welcome hOMe Yoga program. It's a pre-recorded 7-day program to get you started doing yoga at home. Click here to learn more.

Restorative yoga can help you feel better in your body, calmer in your mind, and happier in your life. This gentle, therapeutic style of yoga uses props to hold you in poses comfortably for a longer period of time.

Restorative yoga is a deeply relaxing practice that is passive, rather than active. Blankets, pillows, and straps support the body in different shapes and gravity does all the work to gradually and gently allow the body to release tension.

Restorative yoga teaches patience, mindfulness, and compassion. When practicing, you enter a deep state of relaxation. Here you can let go of deep holding patterns in the body and find a state of rest that allows the body to heal.

You can expect to hold poses 5-25 minutes each in a Restorative Yoga class. A typical class only moves through 4-6 poses depending on if it is an hour or 90-minute class. Restorative yoga is a great complement to other types of yoga. It is recommended that you practice at least once a week, but it can be practiced every day. If you’re short on time, you can practice just one pose for 5-20 minutes.

History of Restorative Yoga. Restorative yoga poses originated in the Iyengar tradition, using props to help each student find the alignment of each posture that works best for their body at any given moment. B.K.S. Iyengar began developing restorative poses in 1937. He was a sickly child and used yoga to rehabilitate his body. He went on to become a master guru. Restorative yoga grew out of his need to find therapeutic poses that helped him heal and restore his physical body. He began to incorporate props into his yoga practice so that poses could be modified and practiced without strain.

Benefits of Restorative Yoga. Restorative Yoga is a practice that leads to self-discovery. As you become more connected to your body, you are better able to connect to your emotions and thoughts to discover what ails you. Restorative yoga can help you feel at ease in your own skin and achieve a sense of overall well-being.

Physical Benefits:

• Restores you after surgery or injury: Restorative yoga is restful, allowing you to heal and regain energy while you practice.
• Prevents disease: Restorative yoga lowers cortisol levels and reduces blood pressure and glucose levels.
• Beneficial for women’s health: Restorative yoga is therapeutic for pregnancy, menstruation, and menopause.
• Relieves cold and flu symptoms: You can heal faster when you are well rested. Restorative yoga supports healing and helps increase circulation while relieving sinus pressure.
• Provides headache relief: Headaches caused by tension can be relieved by restorative yoga’s deep relaxation.
• Gives you more energy: Restorative yoga helps you relax the nervous system and creates a deep state of rest in the body without actually sleeping.

Psychological Benefits

• Stress reduction: Restorative yoga establishes mindfulness which leads to better life choices and a happier state of being.
• Ease: Our bodies thrive in a state of ease. Dis-ease leads to disease.
• Anxiety relief: Restorative yoga gives you an opportunity to gain control over your thoughts.
• Balances the energies of the body: If you’re familiar with energy systems like chakras or Ayurveda, Restorative yoga can bring these energies into balance.

How to Begin a Restorative Yoga Practice 
To get the most out of your Restorative Yoga practice, you should find a reputable yoga teacher who is experienced in this type of yoga. They can design a program specific to any physical or psychological issues you may be experiencing. In the meantime, you can practice at home with a very simple relaxation posture: Corpse Pose.

1. Carve out 20 minutes of quiet time. Silence your phone and move to a quiet, dark, warm space where you will not be disturbed.
2. Set a timer for 20 minutes.
3. Lie on your back with a pillow under your head and a rolled blanket under your knees. You may want to cover your body for warmth. Place a folded wash cloth over your eyes.
4. Begin to relax the body and pay attention to your breath.
5. With each exhale relax the body a little bit more.
6. Once you are relaxed and still, begin to scan your body from the top of your head to the tips of your toes. Are there any areas that are holding on? Any areas of tightness? Areas of tension? Allow them to release with each exhale. Continue scanning your entire body.
7. Bring your attention back to the breath. Begin to make the breaths longer and slower for a few minutes. Focus on the parts of your body that are moving with the breath. Sense the rise and fall of the belly as you breathe.
8. Once again, scan your body from head to toe. Allow any areas that are holding on to release with the exhales.
9. Bring your attention back to the breath. This time repeat to yourself “compassion” with each inhale and “peace” with each exhale. Continue breathing in compassion and exhaling peace until the alarm sounds.
10. Once the alarm sounds, take your time and slowly sit up before returning to your normal activities.

Kristy Harvey is an E-RYT500 and owner of Wise Owl Wellness, LLC. If you’d like to practice with Kristy, request a private session or virtual ZOOM session, send an email.. If you'd like to study with Kristy to learn this healing practice, send an email. Namaste. For more information, visit www.wiseowlwellnessaz.com.

"Whether young, old, or very old, anyone can attain power through the practice of yoga." --The Hatha Yoga Pradipika

It's the beginning of summer, and the kids are already bored. Invite the kids in your life to practice yoga, either with you or on their own. Introducing children to breath work (pranayama) and yoga postures (asanas) is a great way to occupy their free time while helping them prepare for the stress of going back to school in a few months.

Play Ball. Is your kid on a sports team? Yoga can help your child develop coordination, balance, and flexibility. Yoga also helps foster discipline and boosts confidence while enhancing your child's well-being.

It's Never Too Early. There are many aspects of yoga, but breathing and postures are the most accessible for children. Kids' yoga time can be engaging, relaxing, and replenishing. Even very young children can benefit from learning to take deep breaths and gently stretching the body.

Unplug Your Child. Engaging in a yoga practice is an effective antidote to sitting in front of the TV or playing video games. Taking their yoga practice outside is a great way to get some fresh air while moving the body gently. Too hot to be outside in the middle of summer? Yoga can also be practiced indoors. All you need is enough space for a yoga mat.

Everybody Could Use a Little More Breathing Space. Help prepare your child for the coming school year by practicing conscious breathing. Breath control takes a tremendous amount of focus and helps children concentrate for longer periods of time. This will come in handy in the classroom and at home.

Inhale, Exhale. Start simply by introducing this breathing technique that can be done anytime, anywhere. It will even help your child with their counting skills.

• Set a timer for 5 minutes. Sit or lie down comfortably.
• Allow the eyes to close or lower the gaze.
• Begin to notice you are breathing.
• On your next inhale, count to four: Inhale...two...three...four
• Exhale and count to four: Exhale...two...three...four
• It's ok if you lose count. Just start again with the next breath.
• Repeat this pattern until you hear the timer.
• Gently open your eyes and take a moment to just sit quietly before moving on to your next activity. Feel free to come back to this practice several times a day. Once you're comfortable with the technique, try setting your timer for 10 or even 15 minutes!

Greet the Sun! The Sun Salutation is a complete yoga practice in itself. It stretches all the major muscle groups of the body, and if done a few times, it gets the heart pumping, too! Try just one round and see how you feel. Work your way up to 5 or 10 repetitions of the entire sequence.

1. Mountain Pose. Stand tall like a mountain with a straight spine and the feet firmly planted into the earth.
2. Touch the Sky. Inhale and reach the arms up to the sky. Keep the gaze forward to avoid over stretching the spine.
3. Take a Bow. Exhale and bend at the waste to touch your toes.
4. Lizard Pose. Step your right foot back. Don't let the front knee go over the front toes. Stick out your tongue like a lizard.
5. Playful Dog. Step both feet back and gently wag the tail like a happy dog. Take 3 deep breaths here.
6. Walk the Plank. Exhale and lower down toward the earth without touching the earth with your belly in a straight line like a plank on a pirate ship.
7. Happy Snake. Exhale and lower the legs onto the earth. Inhale and straighten the arms lifting the head up towards the sky.
8. Playful Dog. Exhale and Tuck the toes under and lift your dog tail up to the sky. Wag gently and take 3 deep breaths.
9. Lizard Pose. Step your right foot up toward your hands. Don't let the front knee go over the front toes.
10. Take a Bow. Exhale and step the other foot forward.
11. Mountain Pose. Inhale and gently come back to standing tall like a mountain. Take 3 deep breaths here before going on to your next activity.

Quiet Time. After a long day of summer fun, it is useful to unwind before bedtime. Yoga can help you drift off to sleep faster and get a better night's rest.

• Lie down and close your eyes.
• Begin to notice your breath.
• Imagine that you have a balloon in your belly and you're trying to fill it up with air. Inhale and allow that balloon to inflate. Feel your belly grow big and push the belly button outwards.
• Exhale and imagine the balloon deflating. Pull your belly button inward towards your spine.
• Continue to inflate and deflate the balloon in your belly until you feel ready to fall asleep.

​Namaste!
For more information, visit www.wiseowlwellnessaz.com.