1. Surrender the ego. It’s number one because it’s the hardest and the most important. If you’re worried about how you look or what the instructor/other students think, you’re missing out on the whole experience! Do your best to follow instructions for how to get in and out of a pose safely, then focus on how your body feels and the quality of your breath. Remember that yoga is a non-competitive and non-spectator sport.

2. Adjustments are your friend. If an instructor comes to assist you, chances are it’s because they see a mis-alignment in your body with a potential for injury. Often the instructor will be able to see your alignment more clearly than you can feel it. Any adjustment that doesn’t address safety concerns is simply a refinement for a pose, so don’t worry about “doing it wrong,” you’re right on track!

3. Stay Steady. The temptation is strong to try and fix yourself, but if the instructor is already nearby and ready to assist you, hold your ground and listen to their instructions. A good adjustment will establish a deeper connection between the mind and body, allowing you to find the same precise alignment later and carry it through your practice.

4. Keep an open mind. There are no set rules for instructors on how to make adjustments and many variations exist within the yoga community regarding how the poses are meant to be practiced. Allow yourself to be open to experiencing something new. Ultimately, you are your own best teacher if you truly listen to your body and breath.

5. Communicate.Every instructor adjusts differently – some will only intervene for safety concerns while others are more hands-on and help to deepen your posture. Know whether you’re comfortable being touched and don’t be afraid to talk to the instructor before class or while they’re giving the adjustment. It ‘s okay to opt out of hands-on adjustments. Just try to save any lengthy questions for after class so you don’t interrupt the flow.

6. Reflect. After class or the next day, think about how you felt during the adjustment and whether the teacher’s assistance enhanced your practice. Whether the adjustment was beneficial, didn’t feel quite right or if you still don’t understand the alignment of a certain pose, bring it up the next time you come to class. Instructors offer adjustments to instruct and enhance their students’ practice, so feedback is always welcome.

Thanks for checking in,
Laura

To the uninitiated, savasana often seems like time for a glorified group nap. Like kindergartners, we grab our blankets, lie down on our sticky mat cots and close our eyes in the middle of the day while the teacher keeps watch. But that’s where the similarities end. During savasana, we’re instructed to relax the body and the mind, to let go of the constant stream of thoughts in search of a quiet place within, and to resist falling asleep. For a pose purported to bring rest to your body and deep peace to your mind, there’s something fundamentally uncomfortable about savasana. Even from a linguistic standpoint, there’s no simple approach. Most teachers prefer the foreign Sanskrit word over the English translation, corpse pose, which feels macabre amongst all the animal poses. However, for those who delve beyond the initial discomfort of trying to still the body and mind, there are great benefits to enjoy.

According to Sri K. Pattabhi Jois, savasana occupies the middle ground of consciousness, “not waking, not sleeping.” The purpose of savasana can be anything from deep relaxation to meditation to a spiritual experience. People have used savasana to relieve stress, reduce headaches and fatigue, lower blood pressure, and even probe the limits of consciousness to connect to the spiritual world. Often used as an introductory guide to meditation, savasana is not so much a pose of the body but rather of the mind. The goal is to quiet the thoughts until there are none, not even the thought of having no thoughts. If you’re anything like me, though, the minute you lie down and close your eyes is the same minute everything on your to-do list flickers through your mind like a movie reel.

Practicing savasana in class with a teacher makes all the difference in the world. Their presence allows you to fully relax, confident that they will guide you out of your meditation after a certain period of time. Without having to worry about how much time has gone by, you can delve more deeply into your awareness of the present moment and remind yourself again and again to let go of intrusive thoughts or worries. As adults, there are very few things that we must rely on others to do for us, such as cutting our hair. Sure, you could do it yourself, but it’s better to trust a professional. The same goes for savasana. By all means, take the time at home to relax and seek out your inner peace, but the voyage is easier when you have a guide you trust lead you there and back, without having to worry about how long it’s been or getting lost along the way.

That middle ground, between waking and sleeping, is a place of mystery for most people. Through the practice of asana, the physical movements of yoga, we move beyond the demands of the body to better explore savasana’s largely uncharted territory of passive heightened consciousness. Whether savasana is just another yoga word you’re not quite sure how to pronounce or an old friend whose company you relish, time spent in this pose is often powerful and frequently transformative. When so many good things offer only delayed gratification, savasana is a shining beacon of immediacy that continues to unravel benefits for those who return time and time again. That lying down thing we do? It’s pretty awesome. Come to class and let us guide you today.

It’s hard to believe, but we’re already past the midway point for the first month of 2012! Even though the new year is still so fresh, I know I’m not the only one day dreaming about a vacation. (I see you in the back, nodding your head, don’t be ashamed to admit it.) Not the midwinter vacation to visit family or the summertime road trip type of vacation, either. A true vacation getaway. Indulge me for a moment, if you will:

Picture yourself lying on the beach. Not the beach twenty minutes from your house where the distractions of errands and schedules can creep into your mind. A beach far away, a white expanse of sand before you and the sound of the surf in your ears. Beneath the warmth of the sun, buffeted by waves and salt you’ve come back to the primordial blank canvas. The elements batter you down into a more basic form of yourself. You let go of the way you used to define yourself at work, at home, to your friends and for a short period of time, you simply are. At one and the same time, you reconnect to the earth, to the greater community of life that surrounds you and to the life within, the true definition of who you are.

This May, let Yoga One take you away to Mexico on retreat. When you travel and transcend the physical locations of the everyday, the emotional and psychological dimensions start to blur and disappear as well. Yoga One’s Mexico retreat will allow you the opportunity to redefine or rediscover who you really are, with daily yoga led by your favorite instructors, Amy and Michael Caldwell and Paisley Close. For five days and nights, you could be relaxing on the beach, taking yoga classes overlooking the ocean, indulging in freshly prepared, healthy meals and staying in eco-chic accommodations at Xinalani, outside of Puerto Vallarta.

You could miss out and stay in San Diego this spring, which we all know is just this side of paradise. Or you could dream big, demand more and receive so much more. A retreat is not just a vacation, but a journey. A magical place where you encounter personal transformation, but also group transformation. People who go away together return different than they were, they build close relationships over days that would usually take years. Think it over. How much would you like to go to Mexico on a journey of self-discovery through yoga, supported by a community of love? When you say yes, give us a call.

1. What is your favorite style of yoga?

I love all the styles I’ve explored so far: Vinyasa Flow, Hatha, Ashtanga, Anusara and Forrest Yoga. Vinyasa Flow is still my favorite due to it’s beautiful synchronized dance between breath and movement.

2. What first attracted you to yoga when you began your practice?

I discovered yoga in 2008 with the intention to improve my physical fitness, strength and flexibility. However, I quickly found a powerful transformative effect through a daily practice, which brought me mental and emotional benefits beyond the physical aspects.

3. What is your favorite yoga pose right now?

I don’t have a favorite pose, however my body and mind feel stronger during and after heart openers, balancing poses and inversions. I do really enjoy urdhva dhanurasana, or full wheel.

4. What pose is still the most challenging?

Hip openers like pigeon are usually challenging postures for my body and mind due to my tight hips.

5. If you were an animal, you would be:

Although I wish I could fly like a bird, I believe dogs are the kind of animal I relate to the most. They are loving, caring, playful and loyal to their family, just like me!

6. Describe what yoga means in your life using just 6 words:

Transformational journey to your higher potential

7. What might your students be surprised to learn about you?

Perhaps the fact that I am a very “normal” average person: I love to party, I do sometimes eat red meat, sugar and drink coffee, and I can be very lazy with my Yoga Practice. The way I perceive my life is the way I see Yoga, an endless journey, which happens slowly, day by day, and requires practice, patience and discipline. It doesn’t happen overnight. This transformative path requires nothing more than awareness.

8. Do you have any words of wisdom or advice for new students?

Follow the words of wisdom from Patanjali! The Yoga Sutras from Patanjali are a collection of the eightfold path of Yoga, which acts as guidelines on how to live a meaningful and purposeful life. These limbs serve as a prescription for moral and ethical conduct and self-discipline; they direct attention toward one’s health; and they help us to acknowledge the spiritual aspects of our nature.

That’s where it gets complicated. From the start, most New Year’s resolutions are like desert flowers – they only bloom once a year for a very short period of time. The overwhelming majority of them have faded and disappeared by the time February or March roll around. Very few people were counting down the seconds on December 31st, ready to congratulate themselves for keeping their resolution the whole year through. That said, no effort is ever wasted in the struggle to realize the best possible version of yourself.

The secret to staying committed and present with goals/life/yoga is to begin again. How many times have you been in yoga class and found your mind wandering? The best way to bring your attention back to the present moment is always to take a breath and pretend you just arrived on your mat. Stop thinking about how wobbly you were in tree pose ten seconds ago and lunge forward confidently into warrior two, focused solely on the present moment. Even if you’ve already let a day or two go by without acting on your resolutions, it’s never too late to start again.

Take a deep breath. Let it out. Pretend you just arrived here, in this place, right now. Where are you going and where do you want to go? If those two answers are different, maybe that’s your resolution this year. Let go of your past mistakes and failures. Set a specific goal to accomplish within a reasonable amount of time. Every day you fail, take a breath and begin again. Day by day, as you choose to start over in the direction of your dreams, you add petals layer by layer to the unopened bud. That way, when the rains of opportunity come, your desert flower is ready to bloom.

If your resolution is to incorporate more yoga into your life, let Yoga One help! Check out our awesome schedule and drop in for a class or sign up for one of our packages. If you’re local and new to the studio, check out an unlimited month for $50 to really kick off your fitness goals for the year. Whatever your goals this January, all of us here at Yoga One wish you good health and good cheer. Namaste!

When I first started doing yoga, I would come home so sore, I couldn’t imagine going to class the next day or even the day after that. But sometime that evening, I would ask myself whether going to yoga had been the right decision and almost always, despite my aching muscles, I decided that it was. There have been a few times when going to yoga was the wrong decision. I remember being dehydrated in an early morning hot class. Or the time I had the beginnings of a cold and every second I spent in down dog only exacerbated the pressure in my head. But when I look back on the seven years yoga and I have known each other, our fights have been few and far between.

Once in the studio, belongings placed in cubbies, blankets and blocks gathered, Amy Caldwell started the class in child’s pose. She asked us to focus on the transitions, to be mindful during each posture and during the movement from one posture to another. Once we had warmed up and flowed through a series of standing postures, Amy guided us into hanumanasa, or the splits. While most of the class wasn’t capable of accomplishing the full expression of the pose, myself included, I felt the energy along the length of my legs, the weight of my upper body bearing down into the blocks under my hands and an incredible intensity in my hamstring.

Just then, the sound of the rain hitting the roof became louder and there was a collective breath that spread throughout the room. We had been separate, each caught up in our private struggles when the rain drew everyone’s attention out of themselves to coalesce into one moment of levity, I think someone even laughed. It was as if we had all arrived, truly arrived in the room, practicing whatever version of hanumasana our bodies were capable of performing that day. Right at that moment, I knew that I was exactly where I was supposed to be, exactly when I was supposed to be there and the confidence of that knowledge spread warmly through my being.

Those moments in life are rare, at least for me. As Amy gently woke us from savasana, she asked again that we be mindful of this transition, not from one pose to another but from yoga to everyday life. It’s one thing to have a moment of clarity, to experience complete confidence and purpose. It’s another to carry those feelings with you through the ebb and flow of life. When I focus on the transitions in my practice and in my life, I understand why my answer has always been that yoga was the right decision. Each time I emerge from savasana, I sense that something is different in my body and in my mind, something has been laid to rest and something new has been allowed to blossom.

If you’ve never been to Amy’s class, you should definitely check it out. I can’t promise rain and epiphanies, but you’ll feel the strong sense of community, Amy’s passion for teaching and for her students and I’m confident you’ll leave knowing it was the right decision to go.

namaste,
Laura

It’s impossible to put Hillary down in words, so from the start, this is a failed mission. She’s the kind of person you notice the instant they walk into a room, even if your back is turned, the energy of her presence is so bright. A young woman who radiates confidence, vitality and happiness. Her sense of self is so strong, it’s hard to believe there was a time when Hillary wasn’t a yoga teacher or a time when she wasn’t sure of her direction in life.

We met at City Pizzeria right next door to the studio. Unsurprisingly, Hillary knows the owner and does a little dance while asking about the last time he got out on the water to surf. She orders a slice of ranch chicken pizza. “Yes, I like ranch and I’m not a vegetarian,” she confides to me.

Hillary grew up in Phoenix, Arizona, the fifth of six children. Her family didn’t have much and she decided that if she made a lot of money, everything would work out for the best. At SDSU, she studied Business Finance, made the dean’s list, signed up for clubs and accepted invitations to honor societies. In May of 2009, she graduated summa cum laude, poised to launch into the business world and make her mark. But this isn’t where her story starts.

It really begins in 2005, when Hillary took her first yoga class. At the end of class, the instructor led them through a guided savasana, bringing attention to each part of the body and relaxing it in turn. “My first savasana changed my entire life,” she said. It was the first time Hillary felt totally present in the room. When she woke up, she thought, “what was that?” knowing something had changed. In that moment, she felt the first small tug on her heart that would lead her down a different path.

How did you get to Yoga One?

“This is where the magic happens,” she responds with a big smile. The summer after graduation, Hillary traveled to Australia and the Great Barrier Reef. While there, she felt a growing resistance towards the trajectory of her life. It felt like a role she was ready to take on, but her heart pulled away. “I just want to be happy,” was her realization as she stood on a beach halfway around the world with the sun shining in her eyes.

When she got back to the States, she pulled out a file of magazine clippings and photos she had saved for years as inspiration for the things she would do ‘one day.’ The kind of ‘one day’ everyone has in their minds that never gets pinned down to a date on the calendar. She found a clipping from four years before, a music review for Yoga One’s CD. In a series of events that now feel predestined, Hillary listened to the CD, found the studio and signed up for an inversion workshop. It was there that she heard about yoga teacher training and sat down with Michael and Amy Caldwell to learn more.

What changed for you over the course of Yoga Teacher Training?

“Midway through the course, I realized I can let of go of where I was going. That it’s okay to shift your course in life. Just by doing what makes me happy, I can really help other people. I began to trust that I could pay my bills and build a life for myself by teaching yoga.”

“Which I still struggle with sometimes,” she admits with a laugh. “In college, the world made me think that [business finance] was what I was supposed to be doing. After I signed up for yoga teacher training, I really grabbed my life by the balls and brought it into alignment.”

Now that she teaches yoga, she sees people with office jobs and loves helping them feel better in their bodies. She appreciates the people who choose to work in the business world even more now that she’s found her passion. “If I were working a corporate job, I think I would ask myself everyday, ‘okay, when does my real life get to start?’”

Hillary bounces on her chair, so excited to talk about the city she loves and the yoga she loves even more. “Open your heart,” she exclaims, spreading her arms out wide. “Breathe, smile, OPEN!” The last word comes out somewhere between a cry of joy and a commandment.

What would you say to people on the fence, who aren’t sure if Yoga Teacher Training is right for them?

“If you have some interest in yoga, you should do YTT because it’s the most powerful personal transformation – it affects your body, mind and spirit. Even if you never want to teach yoga, it will deepen your practice and your whole experience of life.”

“Follow the tugs on your heart,” she advises. If you’re even remotely interested in yoga teacher training, follow that spark, find out more, be open to kindling a new passion in life.

We all struggle with the decision of what to do with the present moment. Most of us can only do one thing at a time; therefore a choice must be made between many tasks or activities of differing priority levels. Normally, there exists a careful balance between the things that need to be done and the things we would like to do. But during times of stress, we’re all guilty of compromising on the things we would like to do, the self-care activities that keep us happy and balanced, that we mortgage our own well-being. The parent who puts off treating themselves for some magical day in the future when they won’t have to drive half the soccer league to practice. The student who sacrifices good nutrition for convenience during finals week. The working professional who hasn’t taken a day off in years. We’ve all seen these people and we’ve all been these people.

I would like to put forth the outlandish proposal that healthy, well-cared-for people are happier people. More productive people. Even sexier people. In the midst of all the swirling activities and demands that December brings, make two lists for yourself. One you already have, whether it’s in your mind or written down on a scrap of paper. The other is a list of all the things you usually do for yourself or all the things you’d like to do for yourself. Add yoga to the top of both lists.

Beyond the realm of exercise, yoga calms the nerves, deepens the breath and establishes a mind-body connection to counteract all the spinning the mind does on its own. We all know that yoga makes us feel good, but yoga is also something we need, especially when life gets chaotic. When you carve out time to care for your own well-being, both physical and mental, then you’ll find that you command such superpowers as increased energy, more focused attention, emotional empathy to spare, and that rarest of all gems, peace of mind.

Go forth. Do yoga. Spread Joy.

Instructor Spotlight: Interview with Sarah Clark

1. What is your favorite style of yoga?

I lean towards a vinyasa-style practice with lots of dharma (yoga’s philosophical and psychological teachings) sprinkled in, with bonus points for incorporating pranayama (breathing practices) and meditation. My preference for this style is influenced by OM Yoga Center in NYC, where I studied a lot, so that type of practice just feels like home to me. But really, I love any ‘style’ presented by a high-quality teacher. I’m a sucker for an amazing teacher, of anything.

2. What first attracted you to yoga when you began your practice?

I’ve always been a person who enjoys embodied movement; moving in a way where you feel from the inside out. I’m also a total philosophy geek, a person who’s endlessly captivated by the ‘big’ questions like “what is the point of this existence anyway?” and “how am I to make the most of it?” When I realized that yoga incorporated all of this, that was it. I was smitten.

3. What is your favorite yoga pose right now?

Ug, this is such a hard question! The truth is that my favorite and least favorite change all the time and the same pose often begins on one list only to shortly move to the other. I have a chronic right shoulder/neck injury that is in a flare up phase right now, so finding a deep, supported fish pose on blocks is one of the few things I can do that offers me relief.

4. What is your least favorite?

In honor of full disclosure, I must say that it’s true: I even love the poses that I totally cannot stand because I know they’re good for me and I’m always better off having done them. That being said, as of today, I’d have to go with kapotasana (pigeon), folded forward. It’s very difficult for me to choose this pose because usually I love it! But for right now, it tops my least favorite list because I’m dealing with a knee/hip issue as well and it’s very difficult for me to abide calmly in this posture. I have to concentrate on my breathing and make peace with the fact that this pose looks, feels and IS very different than it has been in the past. But THAT is totally the practice of yoga: being honest about the present moment, modifying your practice and meeting that experience calmly. Being in pigeon is not a pleasant situation for me right now! But it’s a great chance to work with my mind in my practice.

5. If you were an animal, you would be: a hummingbird, my mother adores them

6. Describe what yoga means in your life using just 6 words: Calm, Steady, Wakeful Awareness Manifesting Interconnectedness

7. What might your students be surprised to learn about you?

I have scoliosis and lots of old dance injuries. I danced professionally in NYC for 6 years and yoga has always been my therapy. My practice looks different every day because I’m one of those practitioners who requires constant adaptation. On some level, we’re all that way. Also, I love the NFL. Yes, Yogis can love the NFL too!

8. Do you have any words of wisdom or advice for new students?

When I started this practice, it was rather unpleasant and I think that’s typical! So if you are new to the practice and that’s your experience, you’re normal. Lastly, I would just say, in this practice, an inch is a mile.

Sarah Clark teaches a mixed level flow class at Yoga One on Wednesdays at 5:30pm.
Go here, then click on “workshops” to check out her upcoming workshop: Balanced and Calm Holiday on Sunday, December 11th.