Tree Pose

Instructions

Begin Standing in Tadasana (Mountain Pose)

Find a still point in front of you & focus your gaze

Shift your weight onto your right foot

Lift your left foot place the left heel on the ankle or thigh

Place your palms together at heart center or extend arms overhead

Engage your root lock & pull your belly in towards your spine

Benefits

Improves balance, focus and memory.

Strengthens ankles and knees

Contraindications

Recent or chronic knee or hip injury

7 Ways Yoga Can Improve Intimacy in Your Relationship

7 Ways Yoga Can Improve Intimacy in Your Relationship

By: Kirsten Keach MA, LMFT

Do you ever get home at the end of a long day and finally have a few minutes to spend with your significant other but find that all you want to do is use your computer, watch TV, or sleep? Do you find it happening more frequently? We live in a fast paced often over stressed world. It is hard to connect with our significant others when we are experiencing chronic stress as it leads to anxiety, worry, fatigue, physical discomfort and a general state of preoccupation. Our most intimate relationships are the first to suffer. Luckily, practicing yoga offers you a way to decrease the impacts of stress while simultaneously building positive emotional and physical states. This leaves us with more to give to ourselves and our signifiant others.

Regular Yoga Practice Can have the Following Benefits:

  1. Increases Positive Emotions 
  2. Decreases Anxiety and Depression
  3. Decreases Emotional Reactivity
  4. Builds Energy and Vitality
  5. Builds Flexibility 
  6. Increases Body Connection
  7. Increases Present Moment Awareness

American Psychological Association: Yoga as a Practice ToolHarvard Medical School: Yoga for Anxiety and DepressionPsychology Today: Take a Stand for Yoga Today

Beginning a yoga practice can be simple. The positive benefits of yoga can be experienced even with a short practice.

A Simple Yoga Series to Begin Practicing:

I’ve chosen these poses for their simplicity as well as physical and emotional benefits. Click on the links below for step-by-step instructions. Namaste, Kirsten

Mountain Pose

Tree Pose

Wide Legged Forward Fold

Cow Face Pose

Interested in trying a yoga inspired therapy session Click Here, Interested in attending a workshop Click Here.

Simple Mindfulness Activity for Kids (and grown-ups)


Simple Mindfulness Activity for Kids (and grown-ups)

One Spring day I was on the verge of having an unexplained panic attack. Intuitively and for no real reason, I grabbed the half gallon jar of change I’d been collecting. I poured the jar out on to my bed and began counting. First, I separated out the change by type of coin. Then I began counting the money as I returned it to the jarChange for Mindfulness. By the end of the activity I found that I had completely forgotten about my panic and was in a calm regulated state of mind. Now, I repeat this activity when I am in a heightened state of anxiety.

This fun activity functions as a type of meditation and can be used in times of heightened emotion, or as a practice for increasing focus and concentration.

Step One: Find a large jar and begin filling it with coins. Colorful rocks or large marbles are a great substitute especially for younger children.

Step Two: Find a nice flat surface and pour out the contents of the jar. Sort the contents of jar in some sort of pattern. This could include sorting by type of coin, or by color or shape if you are using stones or marbles.  

Step Three: Place the contents back into the jar on piece at a time.

Elements that Enhance this Activity: One of the best parts of this activity is that it is tactile and engages senses in the hands. For some children this is especially helpful in helping them focus and calm down. I also love that you can do this activity with things you likely have in your home right now.

Additionally there are many metaphors and connections that can drawn from this activity. For example, it amazes me that the jar in the picture contains $37. It reminds me that all of the small moments in life add up to something larger.

There are many ways to utilize this activity. I hope you enjoy it. 

DIY YOGA STRAP

DIY YOGA STRAP

Practicing yoga at home should be simple and cheap.

Straps are one of my favorite props to use in my yoga classes.

OlD SCARVES can easily be repurposed as yoga straps

1. find a scarf or two that you no longer wear

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2. Wash and iron as needed

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 3. Fold scarf in half. Tie a knot in the center of the scarf.

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4. CONTINUE making knots every 4-5 inches down each side of the scarf. This adds strength to the strap.

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5. Practice Supta Padangusthasana

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Class Descriptions

Restorative Yoga calms the body and mind releasing deeply held tension. Students are guided in the use of props to create a maximum state of relaxation and rejuvenation. Appropriate for all levels.

Revive Yoga incorporates both vigorous energizing postures and slow rejuvenating postures reviving your sense of overall well-being. Prefect for when you need to relax and energize. Appropriate for all levels.

TGIF is the perfect release for the end of the week. This is a fun and active class. Students are encouraged to try new postures. Each week has a different theme. Appropriate for all levels.