Taking Time for Self-Care

An interview with Mary Kluz, RYT-200, 5 Koshas Yoga Teacher 
By Bernice Thill, Writer and Yoga Practitioner

Your body is an engineering marvel. And like any well-engineered marvel, it needs maintenance and fine tuning. That’s where self care comes into play, according to Mary Kluz, MS, RYT-200, Viniyoga Teacher at 5 Koshas.

 

What is self care? “Self care is about checking in on oneself, identifying unmet needs and seeking ways to meet those needs,” explains Kluz.

Self care can evolve from our responses to various aspects in life —from physical and emotional, to spiritual, professional and relational, or to some or all of these things at any given time. “Human needs are universal, but how we satisfy those needs vary greatly,” says Kluz, who along with teaching, has been dedicated to a personal yoga practice for 16 years. 

“A good way to check in on yourself is to pay attention to how you are feeling, physically and emotionally. Are you feeling agitated? Do you have a short fuse? Do you feel down?” she says. “Sometimes these ‘bad’ emotions are good indicators that your body is waving a flag. It needs some help. This is a good time to consider self care.”

Kluz acknowledges that society doesn’t always allow people the time they need for self care, or that self care can be viewed as selfish. She believes that you can’t take care of others, whether you are a parent or a caregiver, a leader at work, or a partner in a relationship for example, without taking care of yourself first.

Self-Care Self Checkin

How do you get started?

First, recognize and embrace self compassion. “You have to believe that you deserve to have this care, that it’s ok to focus on your own needs without feeling selfish,” Kluz says.

Second, take the time to slow down enough to check in with yourself and reflect. “Look inside yourself and recognize the feelings you have, and use those feelings as guideposts,” she says.

Third, identify the needs that may be driving those feelings. Can you pinpoint what is serving you and what isn’t? Be open, and also give yourself permission to consider different strategies to better meet your needs. It can be as simple as giving yourself permission to change your mind.

Finally, take action toward self care. “Ask yourself, ‘Can I do this on my own or do I need to ask for help?’ This is where yoga can play a role, because it focuses on creating unity between your body and mind,” she adds. “Yoga cultivates more consistent communication between our bodies and our brains.”

Yoga as Part of Self-Care Practice

There are different triggers in life that may bring students into a yoga practice. When they join her classes, Kluz meets her students where they are and helps them explore the benefits of yoga.

“Yoga can provide students with an opportunity to practice interoception — that is the sense of what is going on inside our bodies,” she explains. Interoception is what helps people recognize different emotions, and also can help with understanding and responding to them. 

Yoga also provides an opportunity for proprioception, or the perception and awareness of where our bodies are in space. “For example, if you’re doing a yoga pose and have to put one foot behind your body where you can’t see it, proprioception allows you to be certain that your foot is still back there, supporting you. Focusing on this sense allows one to be more in the moment, feeling grounded to the earth.”

Lastly, yoga helps tone the nervous system, fostering unity between the body and mind. 

Self care is for anyone — and while Moms are on our minds as we look toward Mother’s Day — self care is critical for anyone in a caregiving role. It’s a life skill that can be modeled for our own children to help them approach and experience life on a more even keel.

For further exploration, 5 Koshas offers an in-studio and online class, Gentle Yoga for Beginners and Beyond learn more HERE Consider a gift card for the caregivers in your life this Mother’s Day. You can learn more and purchase HERE

Matters of the Heart – em.bodi.ment

By Pamela Luedtke, Certified Brain Gym Instructor, Dance Instructor, Certified Pilates Instructor & Creator of em.bodi.ment 

The Fire Element symbolizes our passion for life through the quality of our relationships with others. The connections we make with each encounter is a balance of giving and receiving unconditional love with others and with ourselves

Our heartbeat accelerates with every emotion or physical action we take or slows down to a peaceful waltz during a quiet moment of meditation. Noticing our heart field and imagining our heart field expanding into the space that surrounds us is an opportunity to direct our unconditional love outwards towards others.

The heart field is an energic connection that reaches from our heart space through our distal reach and can expand as far as we can imagine. Noticing our heart field also provides insight to our abilities to receive unconditional love. To create true balance within our heart field, we must be able to give and equally receive love.

The following integrated movement from em.bodi.ment provides the imagery and physical gesture that explores our heart field.

The Fire Element is one of five elements of the Element Wheel. Each element has one action referred to as an integrated movement. This action is repeated multiple times and provides a movement experience that focuses on personal choice-making. Authentic movement is movement that you choose to make however slow or fast you wish to move. The impulse or motivation to move is based on your breath, eyes and internal affirmations creating a reflective process of movement.

The single movement that is repeated is a starting point, where your gestures take you is a precious moment of choice and expression of your authentic self. The movements are based on Brain Gym ® and Touch for Health ® concepts of integrated movements.

Integrated movements are specific movements that correlate to specific areas of the brain. For example, when we walk, we move through cross-lateral movements which activates both hemispheres of the brain while moving our right arm only, activates the left hemisphere of the brain. The potential of daily movement is not only valuable to our body but also to our brain.

In the following video, join me in exploring our heart field of the Fire Element through the em.bodi.ment  actions from the Element Wheel.

Fire

Meridians: Heart/Small Intestine (Unconditional Love & Assimilation) and Pericardium/Triple Warmer (Bonding & Harmony)

  • Standing in neutral placement, feet parallel with the knees unlocked. Take a moment for intentional breathing and place your hands over the heart or lower abdominals. Slowly extend the arms outward and then return to the surface of the body. Breathe in open your eyes and exhale and close your eyes. Breathe in open your eyes and internally state or speak out loud “I am” as your internal affirmation, exhale close your eyes and notice one word that may come to mind. Repeat your inhale with eyes open stating “I am” and exhale notice your key word that may complete this simple but powerful phrase.
  • The integrated movement begins by noticing your heart field. Through the gesture of reaching out and returning to your heart center, notice how far your heart field expands. Does it extend to your fingertips, pass your fingertips, through the walls or does it extend miles away?  Allow the eyes to look outwards with your reach and bring your focus closer following the return to the surface of your body. The gesture of extending out is to direct your intention of giving unconditional love, the gesture of drawing the hands back to your heart or lower belly, embodies your acceptance of unconditional love. Layer this movement experience with your breath pattern described previously, along with your internal affirmation of “I am”.
  • Reach out into your distal space which is as far as you can reach to your fingertips. Our personal space includes the distal reach of our front/back, side/side, up/down and diagonal front/back space. Each direction we reach out into has three levels, low, middle, and high. Expand your heart field by reaching in different directions in a variation of levels. Your authentic movement may expand this gesture into stepping into the direction where you reach. This action of stepping also challenges leg tracking of your gait and balance.
  • Finish by arriving in stillness, take a deep in-hale and ex-hale in stillness to conclude. I find value in taking a moment to write and reflect on your movement experience recalling imagery, emotions or inner dialogue drawn out by the affirmation of “I am”. Observe your reflection through the viewpoint of a witness and not of judgement. Consider exploring this Element for one week.

Join Pamela in her upcoming 11 Video-On-Demand Series: em.bodi.ment Shen & Ko Cycle & One Private Session learn & register HERE

Begins Monday, February 14th – April 25th | Videos are uploaded each Monday; Practice when it’s convenient for you!

Pamela Luedtke NCPT-CPT completed her Comprehensive Pilates Certification through Studio B Pilates/Balanced Body in 2014 and Balanced Body Master Instructor Training, Sacramento, CA, in 2020. As a Pilates Instructor at Studio B, she has worked with individuals of various backgrounds and abilities in both large group classes and with clients in one-on-one consultations. Pamela was certified as a Brain Gym® Instructor in 2005 and continues to integrate the theory into her teaching which inspired her to develop a movement exploration titled em.bodi.mentem.bodi.ment  links movement development and reflexive repatterning  that creates a physcial exploration of layered  activities that can enhance and support your  physical practice of authentic and integrated movement.

Pamela completed the 500-hour certification of Brain Gym ® through the Educational-Kinesiology Foundation teacher program in 2005.  As a certified instructor (2005-2010), Pamela facilitated trainings through-out Central Wisconsin instructing; Introduction to Brain Gym ® and Brain Gym ® 101 course work for elementary and high school educators. She has also consulted schools to bring more movement into the learning process by accessing Brain Gym® activities in the classrooms. As a Practitioner, she continues to advocate the integrateation and implementation of movement into our daily lives to enhance comprehension, focus, organization, and emotional health. For additional information about Brain Gym ® visit www.braingym.org to learn more.

Pamela is an active artist in the Central Wisconsin community for more than 20 yeasr. She is the founder and artistic director of Point Dance Ensemble, a co-founder of The Artist In Residence Project (AIR Project) and a founding member of Shuvani Tribal Belly Dance. Pamela was a soloist with the Mary Anthony Dance Theatre in New York, NY for eight years, during which time she also worked with such dance luminaries as Anna Sokolow, Bertram Ross and Agnes de Mille. She is currently a Lecturer at the University of Wisconsin-Stevens Point where she teaches Ballet and Modern Dance technique, as well as a Pilates Mat class.

What is Acupuncture? Ancient Practice For Modern Living

Written By: Dr. E. Reenah McGill of The Healing Energy Center (located inside 5 Koshas Yoga & Wellness)

Hi, thanks for taking your time to read this short informative blog. Let me introduce myself as Dr. Reenah McGill. I offer acupuncture and acupressure a form of Chinese medicine, at 5 Koshas Yoga & Wellness. This will be the first of many blogs to help you learn more about this modality which can help YOU Live, Love and Learn with greater joy and harmony in a PAIN FREE body.

I’d first like to introduce a centuries old method to handle pain to do that.  No, it’s not Yoga, but does work together with Yoga. It is Acupuncture.

Acupuncture has been practiced for over 5,000 years on almost every continent and in many cultures.

What is acupuncture? How might it help relieve you of:

  • pain
  • tension
  • discomfort
  • migraines
  • headaches
  • plus other conditions

Acupuncture is a 5000 year old healthcare system that has proven itself over this time to help people enjoy their life more fully. It does this by re-balancing the energy system, called Qi, and removing blocks of pain that have stopped or slowed you down. It helps you build strong and balanced bodies and minds, especially with the additional use of herbs.

In my practice I use a combination of acupuncture, acupressure, herbs, moxibustion, cupping and other modalities. Together these are known as Traditional Chinese Medicine (TCM). TCM is a preferred form of healthcare based on its effectiveness, affordability and lack of adverse side-effects when compared to Western medicine.

In a nutshell, acupuncture is using very thin needles (which rarely causes any discomfort to you, the patient) and your body so your energy is redirected to a healthier flow bringing balance into your body and mind plus relief from pain and discomfort. 

The very thin needles are inserted in very specific places based on what is bothering you and are left there for 20-30 minutes while you relax.  They are then removed and we review how you are feeling. Many clients find multiple sessions are helpful. I am here to support you in your health intentions.

Learn more about Dr. McGill HERE

Visit her website HERE

Dr. McGill has practiced acupuncture for over 25 years, and has been at 5 Koshas for over 5 years. She shares that “Currently Medicare covers it for low back pain and the VA recommends and pays for it to treat a wide variety of conditions from body pain to better sleep.”

To learn more about these conditions, have questions answered or to schedule an appointment, contact Dr. McGill by calling or texting her at: (818) 378-9882

Em.Bodi.Ment: Movement Exploration Of One’s Authentic Self

By Pamela Luedtke: Certified Brain Gym Instructor, Dance Instructor, Certified Pilates Instructor 

 

Read More About Pam Here 

 

When I was first introduced to the idea of dance improvisation at age 13, the idea of moving how I felt seemed abstract. The structure of my dance experience included my instructor demonstrated and my fellow dancers and I would reproduce what we saw the best we could. When asked to improve, I froze and then began with what I thought was asked from me to dance steps that were instructed in a different sequence of my choice. I was curious at that awkward moment of realizing that there was more to dance than being told to move a certain way, I simply never was taught how to move as my authentic self. This was a starting point and the beginning of a personal lifetime quest to not only experience my authentic self through movement but also to develop a process to instruct and share the expansive and healing nature of movement.

My humble attempt to create a starting point to personal movement choice is through repetitive actions. In the movement experience em.bodi.ment offered at 5 Koshas, each Element from the Element Wheel has one action that is repeated multiple times.  Through repetition we can explore choice-making (how slow/fast, big/small do I make this action?), breath integration (breath is the purpose for your movement and is the pulse in which you move to), and internal dialogue (a short affirmation is stated to focus the mind and body).

The single movement that is repeated is a starting point, where your gestures take you is your precious moment of choice and expression of your authentic self. The movements are based on Brain Gym ® and Touch for Health ® concepts of integrated movements. Integrated movements are specific movements that correlate to specific areas of the brain. When we walk, we move through cross-lateral movements which activates both hemispheres of the brain while moving our right arm only, activates the left hemisphere of the brain. The potential of daily movement is not only valuable to our body but also to our brain.

I invite you to explore this movement from the em.bodi.ment class offered as a virtual experience through 5 Koshas Video-On-Demand (VOD). Register Here

In the following video, join me in exploring the one repetitive action from Wood inspired by the em.bodi.ment of the Element Wheel. Watch Video Here

Tips & Steps To Follow As You Watch YouTube Video Experience Wood- Meridians: Gall Bladder and Liver

Part 1: 

  1. Begin by rooting down in the lower half of your body.
  2. Feet place hip-distance apart, root into the surface below you.
  3. Rock the weight of your center of gravity forward, backward, side to side feeling the surface of your feet with soft bent legs receiving the weight of your body.
  4. You may close your eyes or keep them open.
  5. Breath in open your eyes and exhale and close your eyes.
  6. The internal affirmation is “I Act”.
  7. Breath in open your eyes and internally state or speak out loud “I Act”.
  8. Close your eyes and listen to the sonic memory of this affirmation or perhaps a single word might respond. I recommend staying with this response for the duration of the movement experience that follows.

Part 2:

  1. The integrated movement begins by swinging the arms and rotating starting from the push of the feet which rotates the pelvis into the lumbar, thoracic, cervical spine and head. The arms can swing low, middle, or high.
  2. Allow the head to move with rotation, but if you get dizzy, you can keep your head and focus on the center.

Part 3: 

  1. Layer this movement experience with your breath pattern described previously, along with your internal affirmation.
  2. Play an inspiring song and listen to the impulse of choice making.
  3. Move slowly, change a level or travel in space.
  4. Begin at one point, embody every moment of the action and pleasantly be surprised by where you may arrive.
  5. If you feel the inner dialogue of “What do I do next?”, which often takes place, return to the beginning action of the swing to reconnect you to the process of em.bodi.ment.
  6. Finish by arriving in stillness, take a deep in-hale and ex-hale in stillness to conclude. I find value in taking a moment to write and reflect on your movement experience recalling imagery, emotions or inner dialogue drawn out by the affirmation of “I Act”. Observe your reflection through the lens of a witness viewpoint and not as a judgement. Consider exploring this Element over a week span of time.

Awareness Through Movement: “The Possibilities are Endless”

By Bette Stephens, P.T., G.C.F.P.

“Harmonious efficient movement prevents wear and tear.  More important, however, is what it does to the image of ourselves and our relationship to the world around us.”  (Moshe Feldenkrais)

What is Awareness Through Movement?

Welcome to increasing your AWARENESS through Movement from “The Feldenkrais Method”.  I’d like to tell you a little bit about my classes offered through 5 Koshas Yoga & Wellness in Wausau, WI.  Each lesson begins with very easy movements, that you are instructed to do gently, slowly, and repetitively.  As the lesson progresses, interesting, non-habitual variations are weaved in; at this point, it is very helpful to engage your curiosity as you listen to your body following the instructions.

“Learning happens when the brain is confused, out of its habit and then learning can happen.”  (Ruthy Alon)

Guided scans are led in the beginning to enable you to learn more about some of your habitual patterns; later scans allow you to acknowledge changes that are happening throughout the lesson.  The scanning supports your learning process and allows you to adjust the way you are interpreting the instructions.

I remind you to treat yourself with complete self-respect: “do less than you could”, and to “feel, not strain”.  And, when you feel the pleasure of the gains, you’re encouraged to enjoy them and accept them as benefits to your learning experience; this AWARENESS leads to neurological responses, that gradually provide lasting effects or “neuroplasticity”, benefits that you can “keep” or at least, quickly regain.

There are a wide-range of lessons, but, you will find they all benefit your breathing and ability to be in the moment (a kind of “Movement Meditation”); your neuromuscular system relaxes, allowing tight muscles to let go of holding and regain their more normal length; coordination of body parts are reawakened with a sense that your skeleton and muscles are more organized when you stand up, with a more stable base, a feeling of lengthening upright and opening of your upper chest, all leading to lighter, easier movements in your life activities:

“The lessons are designed to improve ability, that is to expand the boundaries of the possible:  to turn the impossible into the possible, the difficult into the easy, and the easy into the pleasant.  For only those activities that are easy and pleasant will become part of (your) habitual life and will serve (you) at all times.”  (Moshe Feldenkrais)

There are many benefits to a wide spectrum of people, the only requirements are an ability to listen with curiosity and an openness to new possibilities.  “The Possibilities are Endless”, words I often heard and embodied with Gaby Yaron; thankfully, she was my trainer in the early 1990’s.  If you have never experienced “ATM” lessons, you do have that opportunity through “5 Koshas Yoga and Wellness”.  And, if you have done “ATM” lessons, previously, wouldn’t you like to do more?

Bette Stephens, P.T., G.C.F.P., teaches Awareness Through Movement Classes at 5 Koshas Yoga & Wellness in Wausau, WI.  You can find her class schedule at https://www.5koshasyoga.com/yoga/class-schedule/

The View From My Yoga Mat

Written By: Janie Martin, 5 Koshas Yoga Student

Photographed above is Janie’s Yoga Buddy Spanky, who watches as she practices daily!

I am a yoga student, usually taking twice a week lessons, for four years. I also practice on my own nearly every day. I consider myself a ranked beginner.

Before I started taking classes, I thought yoga looked easy. My main concerns were not looking silly and keeping up with my classmates the first few weeks. My goal was to remain flexible as I aged; and because my doctor recommended yoga for those who were, like me, at high risk of osteoporosis.

At random, I picked a “beginner” class in Tulsa where I was living and found a gem of an instructor, and a room full of kindred souls.

Even when everyone else was stretching to the right side, and I was inexplicably going left, there were no laughs or corrections. My concerns about looking silly vanished quickly.

After six months it dawned on me that although I was getting (at least most of the time!) into the correct poses, I wasn’t focused on increasing my ability to stretch.

I had heard “go halfway between easy and hard,” from instructor Linda for six months, but that day the lightbulb came on, and I started to feel progress.

As we prepared to move home to Wisconsin two years ago, one of the things that was the hardest to leave behind was my class and instructor.

Finding a yoga studio was a high priority and I was very fortunate to end up at 5 Koshas, in gifted Renee’s class.

Due to the pandemic, I now only see my fun and interesting classmates via zoom, but I anxiously await a return to the studio when it is safe.

Recently, during my solo practice at home, I had another blinding glimpse of the obvious, or BGO, as I call them.

I was focused on breath and movement, and suddenly realized I was matching my breath to my body movement, and not matching the body movement to my breath.

This may sound inconsequential, but when I started to let my breath lead, my physical movements slowed drastically.

This after I have heard multiple instructors coach the correct way for four years! The result when I got it right was a deeper sense of relaxation and calm.

Years ago, I enjoyed taking Tae Kwan Do classes with my son. But in contrast with yoga, the focus was on learning a skill set and advancing.

It felt like a pressurized rush to master and move up. Yoga is complex enough that I am still challenged in a “Beginner and Beyond” class.

I am making slow progress, but I am not impatient. Going slow is delivering gains in my flexibility, but also in achieving a relaxed mental state which is almost addictively enjoyable.

Once in a while, I am busy and tempted to skip my daily practice. But when I “adult myself” to the mat, it only takes minutes for me to be glad I am taking this time for myself.

It never fails when I get on the floor at home our two big dogs come to see if I need their help. (I don’t.) Luckily they lose interest quickly, and when they depart, our cats come and lie on the mat corners.

It is unusual for the cats to seek me out during the day. I believe they are attracted by the calm energy I have when practicing. “Calm energy” is not how anyone who knows me would usually describe me.

I am enjoying my yoga journey at a pace that feels right for me. I am adjusting to a new instructor, and as hard as it is to accept change, I know I will have a BGO or two because everyone helps me see or feel something new.

I am inspired by those I take classes with who are older than I, or have physical challenges, yet persist in practicing.

I hope I can be a beginner still unrolling my mat daily for many years to come. You may still see me sweeping left when everyone else is sweeping right, but after all, they do call it “practice.”

Yoga For Better Sleep

by Kerry MacDonald, RYT-200

“Counting sheep to sleep?”

There are so many reasons for sleepless nights.  Many of us are busy and stressed, unable to shut our brains off. Daily stresses build in our mind and cause anxiety. Others suffer from muscle aches and pains that wake them up and keep them up.

Yoga is similar to a meditation session in that it encourages you to bring focus back to your body and breathe, your mind is less distracted. You will find sleep comes easier when negative thoughts are diminished.

Langhana breathing practice is when your exhale is longer than your inhale, this technique relaxes your nervous system and can be calming to your mind.

Exploring different yoga postures to relax tense muscles can be extremely helpful to ease daily aches and pains. Various poses help to stimulate deeper breathing, which in turn relax your body & soothe your mind.

The more you practice the less you tend to think about your breathing techniques because it becomes more natural.

Everyone feels a little overwhelmed and stressed, it’s normal.  We all find ourselves struggling to fall asleep at one time or another.  Being able to calm your mind and get some extra zzzz’s would be a great gift to yourself.

 

Can you learn yoga techniques to sleep better at night?

You can join me on Sundays at 7 PM for Online Pajama Yoga: Yoga For Better Sleep & Tuesdays at 9 AM for Online Gentle Yoga For Beginners & Beyond These classes are intended for beginners and beyond! Everyone is welcome.  Also, these classes will be recorded and are available for 5 days.

Kerry MacDonald RYT-200, has been a yoga practitioner for 5 years and was certified as a yoga teacher by River Flow Yoga Teacher Training School in 2020.  Her yoga teaching is to help students to feel confident and knowledgeable about their practice while exploring all the benefits the practice has to offer and apply it to daily living.

Yoga: Function in Life Over Perfect Form on the Mat

by Sally Konkol, RN, BSN, RYT-200

“Can you reach that bowl on the top shelf?”

We have all been there.  Up on our tip toes, arm stretched as much as possible.  Needing just another half inch.  “There, I got it!”  It is times like that when I continue to appreciate the functional benefits of yoga for everyday living.

Yoga movements, postures, and breathing practices help to keep us strong and balanced.  Moving our arms, bending forward, lateral bending, twisting and balance are part of everyday living, and part of any yoga practice.

  • Bending forward: think of tying your shoes; bending and reaching into the dryer for that last sock; or weeding the garden.
  • Lateral bending: think of reaching under the couch for that dog toy; or washing windows.
  • Twisting: think of looking in your blind spot while driving; or shoveling snow.
  • Balance: think of reaching that top shelf on your tip toes.

Having strong legs, a strong back, and a strong core all aid in keeping us steady while we walk, climb stairs or anything else we do on any given day.  Moving our bodies stimulates our circulation and lymphatic system, aiding in immunity.  Weight bearing exercise helps to keep our bones strong.  And the mindfulness of yoga helps decrease the stress that everyone has.  This is what we can do for ourselves, this is self-care.

Here are some self-care practices you can try at home:

Balancing Tadasana (balance posture)

Begin by standing with feet hip distance apart.  Feel grounded and steady.  On an inhale, sweep your arms out to the side and up above your head.  At the same time, lift your heals off the floor.  On the exhale, sweep arms back down to your sides, as you bring your heals back down to the floor.  Move intentionally with your inhale and exhale.  Practice this posture 6 times.

 

Ardha Pārśvottānāsana (lateral forward bending posture)

Stand with left foot forward, right foot turned slightly outward, right arm overhead, and left arm folded behind your back.  On exhale, bend forward, bending left knee slightly, bringing chest toward left thigh, and right hand to left foot.  On inhale, lift chest and arm until torso is parallel to the ground.  On exhale, return to the forward bend position.  On inhale, return to starting position.  Moving with your breath. Repeat 4 times, then switch sides.

 

Sukasana Parivrtti (seated twist posture)

Start with a comfortable seated position on your mat or in a chair.  Place left hand on right knee.  Place right hand behind your hips.  On exhale, twist to the right, looking over your right shoulder.  On inhale, return to starting position.  Repeat 4 times, then switch sides.

 

Mindful Minute (breathing practice)

Inhale slowly, and think peace

Exhale slowly, and think calm

Take 8-10 slow, deep purposeful breaths

 

Think of that top shelf.

Can you reach your goals for self-care?

You can join me on Wednesdays at 4:15 for the Zoom class “Yoga for Self-Care: Creating Calm with Movement and Breathing.  This class is intended for beginners, but all are welcome.  Also, this class will be recorded and is available for 5 days.

Sally Konkol, RN, BSN, RYT-200, has been a yoga practitioner for 8 years and was certified as a yoga teacher by River Flow Yoga Teacher Training School in 2020.  Her yoga teaching is straight forward and practical, helping the practice feel relevant and accessible to new and experienced students. 

 

Yoga Contentment in Nature

Can We Be Content?

By Jessica Jordan

Yoga Sutra 2.42  

santosha anuttamah sukha labha

Santosha: Contentment

Anuttamah: extreme, ultimate, unparalleled

Sukha: pleasure, happiness

Labha: arises, gained, benefit

 

Yoga sutra 2.42 focuses on contentment, achieving unparalleled happiness by engaging the contentment already within us. But how do we put this into practice?

We are constantly exposed to a barrage of television and internet influences as to what is normal and expected of us, contributing to our lack of contentment. “If I just had that one more thing, then I’d really be happy.” “If I could just get a bigger house, then I’d be happy.” And in a world of online shopping, our instant happiness is just two shipping days away.

The happiness we get from acquiring passions is only temporary. We need to find new ones to sustain this sort of happiness. There is no end to it. But true contentment, leading to total happiness and bliss, is in a class by itself. (Desikachar)

In the Western world, I think most of our lack of contentment comes from trying to keep up with some unrealistic measures of who we’re supposed to be. Where does the “idea” of who we’re supposed to be even come from?

Look around. We are trained our whole lives on what we should and shouldn’t do and say. “What should I wear to this event?” “What kind of car should I drive?” “How much should I participate in my child’s sports program?” “If I say what I really think, will it offend someone?”

Which brings me back to my original question: Can we be content? And how do we do it when external forces are constantly pushing us in different directions?

Our contentment comes from within. Sutra 2.42 tells us it’s already with us. It’s a niyama to practice in order to come closer to the happiness that we already have.

From perfect contentment arises unparalleled happiness. (Moors)

From contentment one gains supreme happiness. (Mukunda Stiles)

There are two practices I try to use in my daily life with guidance from this sutra. I ask myself, “Do I really need that?” “Do I really even want that?” “Is that going to make me happier?” “Is that going to make my life better?” By retraining myself to ask these questions, I’ve started to see that there really isn’t much I truly need to be content.

The second practice is one I use before I meditate. I think of all the things I’m grateful for that I already have. This way, I am retraining myself to notice what is already so wonderful in my life and experience contentment from these observations. Believe me, my list of blessings just keeps getting longer.

Jessica Jordan is a Certified Yoga Teacher, 2020 Graduate of the 200 hour River Flow Yoga Teacher Training at 5 Koshas Yoga & Wellness.  She lives with her family in Highbridge, WI. 

Journey of Sound

by Flora Jerde, Vibrational Sound Therapy Certified & Licensed Practitioner, Licensed Massage Therapist, Reiki 2 Practitioner.

You may have recently heard the term Journey of Sound, but what exactly is it? The term describes an experience that falls under a broader term: Vibrational Sound Therapy, or VST. A VST practitioner blends vibration and sound with the use of Tibetan and crystal singing bowls, chimes and gongs to induce a deeply relaxed state in the body and mind.  Using sound and vibration, VST activates the parasympathetic nervous system to reduce stress in the body.

Dr. Mitchell Gaynor, Director of Medical Oncology and Integrative Medicine at the Cornell Cancer Prevention Center explains, “If we accept that sound is vibration and we know that vibration touches every part of our physical being, then we understand that sound is heard not only through our ears, but through every cell in our bodies. One reason sound heals on a physical level is because it so deeply touches and transforms us on the emotional and spiritual planes. Sound can redress imbalances on every level of physiologic functioning and can play a positive role in the treatment of virtually any medical disorder.”

Science has proven what ancient cultures have known for thousands of years: sound has the power to heal. Studies show that this practice called “journey of sound” or “sound bathing,” directly reduces anxiety and depression.

Participants at 5 Koshas say they like the Journey of Sound because it’s deeply relaxing and nonintrusive. Participants lay comfortably on yoga mats (or sit comfortably in a chair) with feet positioned toward the front of the room where the bowls are arranged. With lights dimmed and the room at a comfortable temperature, the Journey of Sound begins with a guided meditation, then the singing bowls are brought to life and participants are immersed in 45 minutes of beautiful, multilayered vibrations and tones. As you listen to these sounds, you tend to feel them just as much as you hear them, highlighting how the experience of sound manifests not only through hearing but through physical vibrations and frequencies. The Journey of Sound experience is unique to each person.

If you’re looking for a gentle and effective way to reduce stress or anxiety or would simply like to enter a deeply relaxing state, a Journey of Sound may be just the thing for you!

Flora Jerde, Vibrational Sound Therapy Certified & Licensed Practitioner, Licensed Massage Therapist, Reiki 2 Practitioner. Flora was instrumental in developing the Aspirus Hospice Massage Therapy Program and has worked as a Hospice massage therapist for over 14 years. Flora brings her present and caring approach to her Journey of Sound events and offers individual VST sessions in addition to group sessions. To learn more about Flora and her services, visit https://www.beyondblessedtherapy.com/