Join our January Ayurvedic Cleanse

Judi Harvin

So, we are almost here; the 2012 holiday season behind us, and 2013 stretching before us, full of promise and potential.

Whether you simply want to clean things up a bit from the December festivities, or are looking  to implement real healthy change this year, you may want to consider our January Ayurvedic Cleanse.

The cleanse itself takes place the third week of our four-class series. But, the two weeks preceding it are the most transformative. That is when we look hard at our habits that lead to poor eating choices, and begin to eliminate them. That is when we add new habits that make us feel healthy and good. By the time we really knuckle down to the cleanse, the hard work has been done, and the cleanse itself is much more manageable.

The real goal of this process is not just to clean up after several weeks of decadence. The goal is to enable us to some sustainable changes in our habits. Here are some of the ideas behind this cleanse:

This is a wholistic process.  This cleanse includes a look at our diets, our daily health habits, and ways to manage stress so it doesn't become toxic. We learn about the bodies detox mechanisms and how to support them on a daily basis, not just during a cleanse. Breathing techniques, meditation and asana are all a part of this process.

This is a customized process. Feel free to work as deeply as you wish. Rome wasn't built in a day, and if you are looking to eliminate just one nagging habit, we are behind you. Also, we will be looking at your unique Ayurvedic constitution, and it will help determine some of our individual choices in this cleanse.

Ayurveda is a big part of this plan. We will look at the Ayurvedic concept of dinacharya, daily lifestyle and health routines. We will be using the traditional foods and herbs of panchakarma, an Ayurveda detoxification.

The diet is inexpensive and easy to follow. An Ayurvedic cleanse is not a fast and doesn't require you to purchase special products. We will be working with regular food. You may need to purchase spices you don't normally have in your cabinet, but the plan is that you will continue to use these after the cleanse is over.

Much of the information will be made available to you online. I will be posting detailed notes and videos online. If you miss a class, these will keep you informed. If you need a refresher or a boost, these materials will be there for you.

There will be a support community available. Working as a group will open us to even more ideas. Have a great recipe or tip that helped you eliminate your ice cream habit? We are all ears. Need to know you aren't the only one struggling with your caffeine habit? We are here. We will create a Facebook page for daily support and meet weekly for inspiration.

Our goal is sustainable change. It may be one new healthy habit. One bad habit lost. But, once the series is completed, you will have new ideas to move forward. This is not one week of deprivation, this is a plan for life.

Join us! We will be meeting on Wednesdays, January 2 - 23 at 5:45 - 7:00pm. (Stay for a detoxifying Hot Slow Yoga Flow class afterward!) Click here for a schedule of topics, and here to register! Welcome!



 

Ghee, the golden elixir of Ayurveda

Judi Harvin
If you've ever given more than a passing nod to the Indian system of health called "Ayurveda", you've heard about ghee. Ghee is clarified butter; butter that has been simmered until the water and milk solids are removed. The water steams out, and the milk solids fall to the bottom of the pan. What lies between is a clear, golden liquid. This is the ghee.

As the ghee cools, it will solidify and become light yellow, and look very much like regular butter. However, ghee does not require refrigeration. Yes, it's true...not only can you leave it at room temperature in your pantry (a plus if you were an Ayurvedic practitioner in India hundreds of years ago), but it's said the medicinal qualities of ghee are enhanced with age.

Just what are the qualities that make ghee so magical? First, remember that Ayurveda does not frown upon oils as many western diets do. While moderation is key, (especially if you tend to be heavier), Ayurveda recognizes the benefits of healthy oils in the diet. And ghee is considered to be one of the healthiest.

All healthy oils improve the luster of the skin and hair. Oils are lubricating, so they nourish the connective tissues in the body, increasing flexibility. Healthy oils improve memory, being good for brain function. They feed the digestive fire, strengthening agni.

But ghee is the oil of choice in Ayurveda. Besides easy storage, ghee:

• has a higher smoke point than many other oils. Smoke point is the point when a heated oil begins to smoke, breaking down and losing its integrity. Ghee can be heated to a higher temperature and still be healthy to ingest
• nourishes the vital essences, particularly "ojas", or "vital sap" which feeds the immune system
• pacifies pitta and vata, and small amounts are fine for kappa
• is used not only culinarily, but on the skin and in the nostrils as a lubricant
• is used as a medical carrier for herbs, sometimes dropped into the eyes and ears by Ayurvedic practitioners
• is used in Ayurvedic cleanses as a way of loosening ama in the body, and in rejuvenating formulas.

Ghee can be purchased in grocery stores, but it's relatively expensive, and easy to make at home. For the price of a pound of organic, unsalted butter (the best starting point) you can have a jar of ghee in about 30 minutes.

Remember, ghee is still an oil, and should be used in moderation like any other oil. Small amounts (less than 10% of total daily calories) have been shown to be beneficial, even in decreasing cardiovascular risks. But, higher amounts can have the opposite affect.

If you'd like to try to make a batch of golden ghee, watch our very short video here demonstrating the process. 

And, if you'd like to experiment with ghee while learning more about Ayurveda, consider joining us for our January Ayurvedic cleanse. Learn more here.

Fatigue, aches, congestion...could a cleanse help?

Judi Harvin

Our bodies have a detox system constantly chugging away, and it does a pretty good job. But, the proliferation of toxins in our world today work the system pretty hard. When the system’s capabilities are overwhelmed, symptoms result: headaches, fatigue, digestive issues, sinus congestion, focus issues, muscle and joint aches, and much more.

Decreasing exposure to toxins with a gentle cleanse can help the system rest and rejuvenate.

In Ayurveda, the change of seasons is the traditional time to do a cleanse. However, I'm generally prime for a cleanse in January, and I suspect I'm not alone. Who isn't ready for a little detoxing after a month full of extra sugar, hot-toddies, and stresses? Plus, this is the traditional time to take stock of our habits and see if something needs a little tweaking. The changes we will create during this cleanse can become new habits.

So, I am hard at work planning a group cleanse to take place at Focus in January. This will be a slow, steady and gentle approach to eliminating toxins from our yogi temples. If you are wondering if this might be for you, read on.

What is a toxin? Here are the substances we will be looking at in this cleanse:

Environmental toxins  Air pollution, molds, chemicals, heavy metals abound in our environment. Our bodies work hard to cope, and do a pretty good job. While we cannot eliminate all toxins, to make the job easier for our overworked bods we will take a look specifically at the products we put on our outsides.

Ingested chemicals  Processed foods, artificial flavors and colors, and other chemical substances confuse the poor body...it just doesn’t know what to do with these things we are calling food and sending down the system. So, it pulls the alarm and treats them like evil toxins. Our detox systems work overtime, and inflammation results.

More no-nos  Caffeine, alcohol, and processed sugars are system stimulants and depressants. And I don’t think I need to mention that they are highly addictive. Let’s turn the tables on these attachments and rev our engines with good, healthy food and drinks.  

Allergens and sensitivities  Food allergies can have immediate affects. Sensitivities can be more subtle. Allergies and sensitivities are becoming much more prevalent, and if you are unaware of yours, you may be inadvertently feeding your poor system something it can’t handle.

Headaches from the sulfates in a glass of wine, stuffiness from dairy, digestive issues from wheat...we’ve all heard or experienced some of these. But what about tomatoes? Eggs? Corn? Citrus? Soy? These are difficult for some folks to handle. That veggie omelet or Mom’s homemade tomato sauce? Could they be causing symptoms? Hmmm.

Stress and negative thought patterns   Yes, we will be looking at these. And yes, they are toxic. Meditation, breathing and asana are a part of this program.

I’ve done several cleanses, and those experiences plus my knowledge of Ayurveda has helped me design this cleanse in a unique way. I’ll be sharing some specifics here next week.

In the meantime, see an outline of the components of this four class series here. And share this blog with friends you feel may be interested...the more support, the more fun and successful this cleanse can be!

Keeping balance in a body that resists change

As a practicing yogi, I have special powers. I can see into the future. If I wonder where I will be and what I'll be doing 5 minutes from now, I simply take a look around me. Chances are I'll be exactly in the same place as I am right now.

I heard that nugget somewhere and it stuck with me. The more I observed my actions, I saw it was true. If I am lying in bed in the morning, trying to talk myself into getting up, there is a good chance in 5 minutes I'll still be having the same conversation. If I am sitting on the couch, contemplating getting up and doing dishes, there is a good chance I'll still be there in 5 minutes, dishes congealing on the counter. The truth is, our bodies and our minds like to stay right where they are. They don't like change.

This may sound discouraging, since we all would like to be productive and active. We all have something we want to change, and discovering that we are battling nature, human and otherwise, is not helpful. Or is it?

In Ayurveda, there is a saying "Like attracts Like". In Ayurvedic terms, this means the elements that are strongest in our systems tend to absorb those same elements from our environment. If you're a light, airy, dry, cold Vatta-type, you'll feel especially cold and stiff on a windy, frigid winter day. A hot, fiery Pitta-type might feel uncomfortably hot and aggravated after a spicy meal. And, a sweet, solid, relaxed Kapha-type might never get off the sofa after consuming a heavy hot fudge sundae!

When our elements are in proper balance for us, all is well. We follow healthy routines. We can compensate for small environmental shifts. And, because the body and mind doesn't like change, we crave foods that will keep us in this balance. We have the energy to create healthy meals and exercise appropriately. We feel strong and happy!

But, what if a strong environmental shift comes along? What if we are hit with a big change, such as a move, job loss, heat wave, hectic schedule, disturbing argument, etc? What if the forces around us are so intense they bring out out of balance?

Well, same thing, only worse. If the heat in a fiery person is aggravated, they will become even hotter, maybe looking for conflict or craving heated physical exercise. An sad experience can cause a person struggling with heaviness and lethargy to crave a lie-in on the couch with a tub of Ben and Jerry's. And a major change can cause a disorganized, airy type to resist any attempts at routine and organization, puttering aimlessly while any real production ceases, wondering where the keys are.

Yes, this is nature. This is to be expected. Yet, knowledge is power. This leads me to my final, most exciting point:

Opposites create balance.

If Like qualities increase Like qualities, then Opposite qualities decrease Like qualities. (Catchy, huh?) So, when you are feeling out of balance, (and rest-assured, you know when that is), take a look at your cravings. Ask yourself, is indulging in this activity or food-type stuff going to make me feel better? Or, will it aggravate my imbalance? Can I put off indulging in XYZ, and try something totally opposite? At least for a few minutes?

This does require detachment and discipline. You need to recognize the imbalance, and look at it for what it is; too much of something in your system. Too much heat, cold, heaviness, airiness. Then, you need to determine what the opposite quality might be, and apply.

If you are feeling scattered and unfocused, resist indulging in mindless internet surfing. Try 10 minutes of meditation. Organize a drawer that you can later look at in pride and feel more grounded.

If you feel heavy and lethargic, eat a lighter meal, such as leafy greens or fruit. Go for a brisk walk.

If you are hot and irritable, resist the cardio-boxing class. Instead, pull out your bolster. Indulge in some restorative yoga and deep breathing. Then, make yourself a decadent ice cream cone.

Yep, someone has to get the treat.

Feeding the Fire of Transformation

Judi Harvin

Last post we talked about agni, the "digestive fire" that aids in transformation.

The really cool thing about agni is that is relates not only to food, but also to thoughts, ideas and knowledge. Are you a student, trying to learn? An artist, brainstorming? Trying to master a new language or instrument? Solving a perplexing problem? This is agni at work.

Anything we bring into our body goes through a process of transformation. Then, it may become a part of us, such as a healthy food or a new idea. It may also be eliminated, like un-utilized food, ideas or knowledge. That healthy veggie stew you ate for dinner? Of course you want those super-vitamins transforming into your vibrant cells and tissues. That great quote from the Gita that your instructor offered in class? With healthy agni, you can digest it in a way that might open your mind to a new dimension.

Ayurveda looks at qualities, and the qualities of agni include:
Hot
Light
Dry
Subtle
Flowing
Sharp
Penetrating
Clear

Kind of like fire...or an engaged, active, focused mind, perhaps?

So, if we want our digestion strong so we feel physically and mentally nourished, strong, active and sharp, we need to cultivate healthy agni.

The last blog looked at the characteristics of poor agni; bloat, lethargy, heaviness (mental or weight), etc. You certainly know if these apply to you, but you may not have thought of it in terms of poor digestion. Let's do an experiment. If you suspect your agni needs a little stoking, try to incorporate several of the following steps for the next couple of weeks, and observe the effects.

Eat three meals at the about the same time each day. Allow 3 hours between meals to rekindle agni. "Foraging", or eating smaller amounts frequently, depletes agni. It takes three hours to fully digest a meal and let the system rest a bit.

Eat your biggest meal at noon. Agni is strongest at this point.

Eat until you are 3/4 full. Overeating suffocates agni. Feed your fire an appropriate amount of quality food.

Do not partake in long fasts. You need to feed your digestive fire fuel to keep it burning. Fasting starves agni.

However, you can rest agni by skipping an occasional meal. The most appropriate meal to skip to rest digestion is dinner.

Eat cooked, nourishing food. Cooking food initiates the first digestive stop. Digesting raw food may be fine if agni is strong, but will be asking too much from depleted agni. And, of course, good quality food will best regulate the digestive fire.

Focus, chew and breath. Chew completely. This is the first step of digestion. Try not to read or watch TV. Avoid agitation; stress depletes agni.

Avoid cold foods and drinks. Take the ice out of your drinks at dinner. Small sips only...you wouldn't douse a fire with water and expect it to burn, would you? Drink plenty of water, sure, just not when you're eating.

Increase heat through movement. Stimulating exercise; jogging, walking, biking, vinyasa yoga create body heat, enkindling agni.

Make meals tasty with herbs. Lots of herbs are known for cultivating agni. Ginger, cumin, turmeric, cardamom, asafoetida, pepper, and more add flavor variety to food. This makes it more satisfying, and stimulates digestion.

Yoga. The full body movements, core work and twists in a yoga class target the organs of digestion. Yoga also has techniques, such as Kappalabhati and Bastrika pranayama, and agni sara that sound complicated, but are not that tough to learn, and easy to bring into your day. Ask your instructor about teaching these in class so you can learn with guidance, and practice at home.

This is quite a punch list. Some of these changes may require effort, so don't try to implement too many at once. But, as you experiment, observe, and add more, notice the results. Do you feel lighter? More energized? Even tempered? Mentally focused? Less cravings? This is the result of healthy agni.

If you'd like to learn more about agni, ama, Ayurveda, as well as some of the herbs, foods, yoga techniques and routines that complement strong digestion, consider our workshop Cultivating Healthy Digestion with Ayurveda. I'll be presenting it this Wednesday from 1:00 - 2:30pm. Register here. 

Keeping the Digestive Fire Burning

Yep, it’s getting colder outside.  But have you noticed any changes inside? The cold and dryness outside means we need to create our own heat inside, and within ourselves. In Ayurveda, the inner heat that transforms our thoughts, perceptions and, yes, food, is called agni.

Strong, healthy agni means food is broken down and utilized efficiently. Hand-in-hand with strong digestion is strong elimination (you know what I mean). Ideally, what we take in as food is broken down, absorbed, assimilated, and the balance eliminated. 

But what if our agni is poor and our digestion and elimination is sluggish? During the colder, less active time of year, this may be an issue. Sure, we may feel a little uncomfortable, but is it really important? 

Yes. According to the ancient health science of Ayurveda, much, if not most, of disease begins in the digestive system. The toxic product of poorly digested food, ama, is sort of like an undesirable neighbor. It originates in our digestive system and then travels our body searching for a home, eventually settling in the areas not strong enough to keep it out: our bodies weakest tissues. Our lifestyle and/or heredity can determine what these weak tissues are. Heart, lungs, skin, joints...ama will find a hangout where there is a vacancy shingle. And once it settles in, there goes the neighborhood; disease is soon to follow.

Many of us aren’t really in-tune with our inner workings. Our digestive system may have the pizzaz and gusto of a snail and we wouldn’t notice. But clearly, we want to keep the neighborhood safe and happy...so it’s worth getting a little sensitive to what’s going on. What are the tell-tail signs of poor digestion?

• Lack of appetite
• Over-fullness after eating
• Tiredness after eating
• Bloating and/or gas
• Irregular (less than once a day) bowel movements
• Small, hard or otherwise constipated BMs

Any of these sound uncomfortably familiar? This is such an important topic that we will be offering more on the subject in future blogs. In addition, I will be offering a workshop, Cultivating Healthy Digestion with Ayurveda on Wednesday, 11/14 at 1:00pm. We will discuss ama and ways to reduce it, and tips to keep digestion strong. Register here.

A Grounding Seasonal Dessert

I tend to dislike raw food, and according to Ayurveda, vattas like myself should cook their food. Fruits and vegetables should be warm and cooked, especially this time of year, when the weather gets cooler and drier. If you find your vatta imbalanced (think scattered, energy swings, lack of focus, feeling overly cold and dry) your food should be cooked, warm, and comforting.

So, when our resident culinary yogi Theresa Mikuls sent me this recipe using seasonal apples, I was excited!! This is a way to eat local, seasonal fruit, and still feel that warm, happy, yummy feeling.

Remember, scroll down to the bottom of the recipe for more Ayurvedic tidbits about the ingredients.


Honey Crisp Apple Cobbler with Almonds

Gluten Free serves 6

5 large Honey Crisp Apples (or your favorite apple)
1 cup rice flour (brown rice flour has more nutrients)                                    
¼ teaspoon baking powder
1 tablespoon sugar                  
¼ teaspoon salt
1 teaspoon or more of extra virgin olive oil          
¼ cup coconut oil                                  
¼ cup Almond Paste (not almond filling)
1 teaspoon cinnamon
½ teaspoon allspice
¼ cup ground flax seed
1 teaspoon of lemon zest (the yellow rind only)
1 large egg beaten
3 teaspoons water or apple juice

Method 
Preheat oven to 350 degrees

In a mixing bowl add rice flour, baking powder, salt, coconut oil, almond paste, lemon zest, ground flax seed, cinnamon and allspice. Mix these ingredients together with a pastry cutter or use a fork. The clobber mixture will have a pea shaped consistency.

Beat egg in a separate bowl and add water or juice.  Add liquid to dry mixture and stir with a fork to lightly combine.

Peel, core and cut the apples into slices. Add one teaspoon of olive oil to a skillet over medium heat. Add I tablespoon of sugar add the apple chunks. Slightly caramelize the apples to brown the natural juices  to bring up the flavor.

Add topping and bake at 350 degree until the apples are soft and the topping starts to brown slightly.
Serve with fresh cream or gluten-free ice cream (if you're avoiding gluten).

Apples: As mentioned above, Vattas should consume these cooked, but Pittas and Kaphas can enjoy raw as well.

Almonds: They have a sweet and warming effect. The heat and heaviness is great for Vattas, but not so great for the Pitta and Kaphas amongst us.

Allspice: Pungent and heating, good for Vatta and Kapha, but Pittas may want to skip this. Stimulates agni, the fire of digestion (great in winter!)

Cinnamon: All around good spice, safe even for Pittas and Kaphas. Warming and sweet, stimulates digestion, relieves congestion and coughs, detoxifying.

(If the Vatta, Pitta, and Kapha references make you scratch your head, consider our Ayurveda 101 online video...available till 11/12. Click here to access. )

What else can you do with a pumpkin?

I remember talking to a vegetable-phobic friend several years ago in the spring, when I was planting my garden. I asked him what he would suggest I put in and he thought about it, then answered "pumpkins". I said, "Why? You don't eat pumpkins?" He just nodded and took another sip from his beer.

Well, a few years after that I decided to figure out just what culinarily could be done with a pumpkin. Besides pie. And, do it from an actual pumpkin, not from a can.

Thank goodness I went on that quest, because otherwise I may not have found the below recipe.

The first thing that may give pause is that it involved chunking up an actual pumpkin. This may seem difficult, until you think of it as a funny-looking cantaloup. Treat it similarly. Here are some steps.

1. Use a clean, smaller, baking pumpkin. You will probably get about twice as much ingredient from this as you really need. Pop the rest of the chunks in a plastic bag and into the freezer. Label, so you don't confuse it with fruit (blahgh.)

2.  Twist off the stem, or if that's tough, use a large cleaver to slice off the top of the pumpkin with the stem.

3.  Stand upright, and cut in halve, top to bottom.

4.  Scoop out the seeds. If you can, save them for roasting. Don't worry about scraping the inside perfectly clean. We will come back to that later.

5.  Lay half cut side up and slice into thin wedges. Then, cut them in half the narrow way so they form pie-shapes.

6. With a paring knife, skim off the slimy gut leftovers. Then, slice the thin outer skin off, as though you were slicing the rind off a cantaloup.

7. Chunk.

There is a little up-front work, yes, but this will make a good amount of soup, can be frozen, and is so healthy and good, it's well worth the effort. Scroll down to the bottom to see the benefits of some of the ingredients. My thanks to Dr. Oz for providing this great recipe.


Dr. Oz Indian Roasted Pumpkin Soup

2 cups pie pumpkin, chopped
4 shallots
2 carrots, chopped
1 Granny Smith Apple, pealed and sliced
1 medium onion, chopped
4 cloves garlic
2 Tbsp. olive oil
1/2 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. turmeric
2 cups vegetable broth
1/2 cup coconut milk

Preheat oven to 425F
Toss together: pumpkin, shallots, carrots, apple, onion, garlic olive oil, coriander, cumin and turmeric
Spread mixture into 18″ X 12″ pan
Roast for about 30 minutes until vegetables are tender
(I often do the above the day before, cool, and reheat after blending as below)
Transfer mixture to blender
Add broth and coconut milk to it
Close blender cover, with center part removed
Season with 1/4 tsp. each, salt and pepper
Makes 5 cups or 6 servings

Pumpkin is balancing to vata and pitta dosha.
Coconut milk helps balance pitta.
Cumin, turmeric and coriander improve digestion.
Turmeric and garlic helps soothe coughs and congestion.
Turmeric is anti-inflammatory.

What's so wonderful about Ayurveda?

Answer: The way it makes you feel.

Ayurveda does not accept that it is normal to feel poorly, even in little ways. If you are in balance, you feel energetic, alert, calm, and content.

We each have our own personal "balance", our own unique constitution. This constitution is made up of varying amounts of the five basic elements. (We are natural creatures, of the earth, remember?) These elements are air, ether, earth, fire and water. Once we learn which elements are dominant in us, we can develop lifestyle rhythms that support our own unique balance.

For example, say you fill out an Ayurvedic questionnaire about your physical and mental tendencies, and find you have a lot of fire in your constitution. In life you may notice your negative feelings include stress, impatience or frustration, and your illnesses are frequently rashes, fever and overly quick digestion. Using this new awareness, you notice when you're becoming imbalanced and have an arsenal of cooling foods and techniques to attend to this before it becomes a larger issue or even progress to a disease.

There is a lot of history to back up this approach. Ayurveda is one of the earliest practices of medicine. It was first organized in the ancient scriptures, the Vedas, best guess around 2000 BC.  Ayurveda is a sanskrit word. "Ayur" translates to "life" and "veda" translates to "knowledge". Therefore, we can say that Ayurveda is "knowledge for life".

While Ayurveda is a system of medicine, it's based on some logical foundational concepts that we all can practice. There are certainly times to visit an Ayurvedic or western doctor, but if you understand some basic concepts, you can apply them to many simple conditions yourself. In addition to the idea that we all are composed of unique blends of the elements, here are a few more concepts to chew on:

Red flags are raised much earlier in Ayurveda than in western medicine. As westerners, we often accept lethargy, poor digestion, poor sleep, skin conditions, joint aches, anxiety, and stress as unfortunate, but normal conditions in todays life. In Ayurveda, these are the very first clues that deeper issues are developing. These clues tell us that there is an imbalance that will eventually  settle in a particular weak area, becoming disease. Ayurveda does not wait until full blown disease develops to suggest treatment. We should all be navigating life with energy, focus, and vibrancy, and anything less is a cause for concern.

Daily routines are one key to health. Developing healthy habits and routines will make life feel simpler, and support our feeling vibrant every day. Go to bed, wake up and eat meals at about the same time each day. Select some Ayurvedic practices such as self-massage, neti (nasal cleansing), breathing exercises and meditation and treat them as daily routines, not as choices. You'll begin to find a natural rhythm that feels grounding, comforting and balancing.

Good digestion is another key to health. If digestion is poor, there can be a toxic leftover called "ama" that can settle in weak areas, becoming disease. Ayurveda looks at the quality of our digestion as one clue as to how things are going with our health. The types of foods, herbs and spices, exercise, and the daily routines we incorporate are key. (Hint: yoga is great!!)

While Ayurveda may focus on seemingly less severe conditions, the treatments can seem more challenging. That is because the very first tier of treatment is lifestyle and diet. It makes a heck of a lot of sense, but that doesn't make it easier. In Ayurveda, if the digestion is strong, healthy routines are in place and the diet suits the individual, most diseases will be headed off before developing. But, that requires self-discipline and consistency, always a challenge.

But, a simple Ayurvedic treatment can have a far reaching effect. Say you notice your digestion is a little "irritable" and you have some eczema on your arms. You adjust your diet, practice self-massage with cooling oils and practice daily alternate nostril breathing to sooth the nervous system. Your digestion calms, the skin begins to clear. But, lo and behold, you also begin to feel more patient and even tempered! You may not even have noticed your irritability with your family and co-workers (although they sure did!) Ayurveda is like that; it treats the whole person, mind and body. You find that as your temperament evens, so does your digestion, and your skin remains clear and healthy. Who woulda thunk?

If something in the above sparks interest, know that Focus Yoga will continue to offer information on Ayurvedic approaches to good health. As a matter of fact, we are offering an Ayurveda 101 workshop Wednesday, October 10. Click here for more information. 

Tips to keep balanced in the cool, windy fall

Have you ever been in  yoga class and overhear another student say they are feeling "vatta-deranged"? They probably laugh afterward, as if it's an inside joke. And, it kind of is for yogis; they are probably saying that they are feeling spacey, forgetful, and having problems focusing. Like having a "senior moment".

If you are feeling this way, it may not be funny to you. And having someone tell you "it's just the weather" might even make you feel downright irritable. But, I'm going to take a risk and tell you that according to Ayurveda, "it's the weather" might be a valid explanation.

Everything we know is made up a varying amounts of five basic ingredients: air, ether, water, fire and earth. This includes you and me. We have each of those elements in us, but the proportions differ from person to person. If you have a lot of fire and water, this means you have a lot of a quality we call "pitta". If you have a lot of earth and water, we'd call that "kapha". If you have a high proportion of air and ether, we say you have a lot of "vatta" in your constitution.

These three constitutions are called "doshas". There is so much more to say about doshas, but since we are talking about vatta-derangment here, let's stick with vatta. We all have some air and ether, even if it's just a little.  Air and ether have the qualities of lightness, movement, dryness and coolness. It resides in the spaces in our body.

A strong concept in Ayurveda is the idea that "like increases like". So, the airy quality of your body attracts more of the airy and dry quality to it.

Now, what is fall? Overall, the quality of fall is dry (think dry leaves, grass), windy, and cool. So, if you have a lot of vatta, a lot of the air and ether quality in you, you may be sucking up these qualities from the environment like a sponge.

If this goes unchecked, what might happen? You begin to feel airy, spacey, a little anxious. You may have difficulties focusing. You may notice your skin and hair becoming more dry, maybe even dry patches. You may feel "irregular" or constipated. Stay in this condition too long and it may lead to fall illnesses.

If "like increases like", the logical next conclusion might be that "opposites increase balance". Given that, we can logically come up with a game plan for managing fall if you tend toward vatta.

Dress warm. Avoid getting cold. Pull out the funky hats and cool scarfs.

Eat warm, wet foods. Now is not the time for salads, icy smoothies, or raw foods. Instead of dry granola, choose warm oatmeal. Instead of a cold salad, have a steamy bowl of soup.

Eat seasonal vegetables. Hit the farmer's market and what do you see? Squashes, root vegetables, earthy, grounding, heavier foods. Yes, there are lot's of apples and pears, also. Ayurveda would suggest enjoying these cooked and warm. Stewed apples sound good.

Emphasize routines. Vattas tend to dislike routine...they want to be "free like the wind". But, they need routine. Go to bed and wake up at the same time daily (remember, staying up past 10:00 or 10:30pm can invite sleep troubles). Eat meals at consistent times. Try to develop a schedule for activities. Eliminating unnecessary variances can ease vattas already slightly disorganized mind.

Self-massage with warm sesame oil. Sesame oil is very warm and nourishing, better for vatta than cooling lotions. There is a technique called "abyanga" that is very grounding to vatta, that we will be covering in our Ayurveda workshops.

Emphasis grounding yoga poses in your practice. Sustained standing poses and restorative work are helpful for vattas.

Learning to seasonally manage our vatta, pitta and kappa is important so we feel energized, focused, strong and vital year around. We want you at your best, so Focus Yoga will be sharing much more about the Ayurveda lifestyle with you in our blogs and workshops. Watch our schedules and in the meantime try to incorporate these tips and see if you are better able to manage your fall symptoms.

The Teen and Yoga

If you have a teenager in your life, you know that this can be a wonderful, but tumultuous time. Jaci Uhrick, an instructor at Focus, teaches our Teen Yoga class. This class meets Wednesdays, beginning September 12, 4:00 - 5:15pm. Registration is required.

Jaci Uhrich on the left with her own teenagers!

Jaci, do you have teenagers yourself?  Yes, I have two daughters 17 and 15.  I have actually taught many of their friends which is always fun for me and embarrassing for them.

What made you interested in teaching this age group, other than living with teenagers of your own? I had read about many studios and schools especially on the east and west coast that were incorporating yoga into their schools and offering classes specifically for teens in their studios.  I also watch my own teens and their friends struggle with stress, the ability to focus, and to understand their own minds and bodies.  I thought of yoga right away as a great tool for this population and all the things they have to deal with at this time in their lives.

What is it you hope and plan for your teen students to learn from this class? I hope they will take time to stop and get to know their bodies, bring awareness to their breath and to what is going on in their minds.  Of course many athletes struggle with injuries, or tight hips and hamstrings, and we will address all of this as well.  But I really want them to get an understanding of what stands in the way of their success and being the best they can be and really being able to be in the moment in athletics and also in life.

What about the teenager that isn't an athlete? Would they get anything out of the Yoga for the Teen Athlete class?  Absolutely. We will address things that can be used in athletics as well as in life!  That is the beauty of yoga; anything learned on the mat can be applied to your everyday life, the tools can be applied to many situations.

I know you looove yoga! Are you an athlete as well?  I am. I am a runner and a spinner (indoor cycling).  The only way I can still physically run is because of yoga.  When I stretch and learn to relax the muscle when it needs to be relaxed and when my body is reminded of it's alignment I am able to do the physical activites that I enjoy (at age 47)!  The pranayama (breath work) that I practice in yoga helps me with my breathing especially when I run.  Of course the mind body connection that I create and am reminded of each time I practice yoga helps me to stay in the flow when I am biking or running and I come out being very centered and focused.

At Focus, we love having teens in our regular classes. But, some teens want to be in a "teen" class. Why do you think that is? I think yoga can be intimidating for some teens.  It seems out of reach for them, but when they come to a teen specific class they walk in a little more comfortable and confident. Of course they always walk out a bit more relaxed than when they came it.  I see it, and can feel it every class I teach.

I know from working with you that teaching teens is very near and dear to your heart. Why? I love introducing them to the concepts that come along with a yoga practice, often times it is the first time they have been introduced to these wonderful life tools, and I love being able to help them practice and learn them. I also love watching them just relax and be quiet for an hour, that is a rarity in most teen's lives these days.

Do you know a teen that could benefit from the stretching, strengthening, calming and focusing effects of a yoga practice? Send them here for more information on Teen Yoga!

Back to School Waffles

Hearty, Whole Grain, Sugarless

Zucchini is plentiful now, all over farmer's markets and home gardens. And, it's easy to keep dried fruit and nuts on hand year around. Our culinary yoga, Theresa Mikuls, started with a waffle recipe from her favorite cookbook, Joy of Cooking, and made changes and edits to pack in more fiber and less sugar.

From an Ayurvedic point of view, the soaked dried fruit and dates are very good for balancing Pitta (the fiery dosha), which can flare up during the summer. However, if you are feeling really Pitta imbalanced, skip the cranberries. And remember, Vatta is the dry dosha, so if you are feeling Vatta imbalanced, skip the dried fruit. The zucchini is good for both doshas.


Preheat waffle iron.

Whisk together in a large bowl:
1 ½ cups whole wheat flour
¼ cup cornmeal or ground flaxseed (optional)
1 tbsp. baking powder
½ tsp. salt

Whisk together in a second bowl:
3 large eggs, well beaten
8 tbsps. of extra virgin olive oil
1 ½ cups milk (or almond or soy milk)

In a saucepan, add:
¼ cup water
¼ cup chopped dried apricots
¼ cup dried cranberries
Bring to boil and then turn off heat.  Allow water to soften fruit and finely dice.

Also prepare:
2/3 cup dates, chopped
1 small zucchini or yellow squash, grated
½ cup raw almonds, crushed

Add fruit, dates and zucchini/squash to dry ingredients and stir to coat with flour.  Make a well in the center of the dry ingredients and pour in the wet ingredients.  Gently whisk them together with a few swift strokes.  (The batter should have a pebbled look, similar to muffin batter).

Open waffle iron and sprinkle raw almonds onto the hot griddle.  Pour a ½ cup, or the amount recommended by your waffle iron’s manufacturer, into the hot iron.  Spread batter to within a ¼ inch of the edge of the grids using the back of a metal spatula or wooden spoon.  Close lid and bake until waffle is golden brown.  Serve immediately or freeze to save for another breakfast.  Kids can heat waffles up easily in the toaster for a healthy breakfast.

Adapted from The Joy of Cooking, Second Edition ©1997

Parent and Child Yoga Team

Judi Harvin
Raising children can be as challenging as training for the Olympics. I've got two daughters smack in the middle of the 'tween and teen years. They are gaining independence just at the time they are negotiating more complicated life issues. We spend less of our day together.  Creating connection can be tough and may continue to be as they get older. One thing that helps is to find activities you can do together where neither is the leader or teacher.

A yoga class can be just the ticket.

Running Focus Yoga, I've seen several parent child teams come in, and I wish there were more. We offer youth and teen classes, but sometimes the times don't work, and if the child is older, I'll suggest to the parents that they come in together. Parents often seem surprised that that is an option. Not only is it an option, but it can be a great one. Some points to consider:

If the child is old enough to be still for centering and savasana, they can participate in class. My own daughter was about 8 or 9 when she came to some classes with me, and she did just fine. That may be too young for some, but if your child is around that age or older and eager to try, you may be surprised at their ability, and need, for stillness.

Practicing together can be a great way for you to get your class in, and still spend time with your child. Raising children creates continuous time conflicts, and the parents time for exercise is usually the first thing sacrificed. I have a parent/child team in one of my evening classes, Rebecca and her daughter Zoe. Zoe is nine. "Since I work," says Rebecca.  "I don't want to take more time away from her. We need to spend more time together."  "I like it." says Zoe. "Warrior I and Warrior II are my favorites."

Practicing together creates connection.  When I was in college, I didn't have much to say to my mother. But, some friends in the dorm introduced me to the soap opera "Guiding Light" and I was surprised to discover that my mother, unbeknownst to me, had been watching that soap since I was little! For several years, if there was nothing else to say to one another, we could discuss whether Phillip should marry Beth, or that darn Roger Spaulding. While it did it's job, something healthier than a soap opera could have been even better. Like, "What did you think about that funky arm balance we did in class today?"

Another mother, Jennifer, has teenage girls that come regularly with her to class. Jennifer says, "Mentally, my girls and I enjoy our yoga time because we are able to set aside everyday tension, particularly any that might be between each other.  We depart class at peace with each other.  Even though we each have our own  goals in life, we are able to join for a common purpose at Yoga."

Yoga gives them a healthy way to deal with stress  Our children negotiate many stresses every day. When they are nervous about an exam, or date, wouldn't it be nice to suggest they try the calming breath they learned in class? You may even be surprised to learn that they are using these techniques without your prompting. Better than other stress-relieving alternatives, certainly.

Practicing yoga together introduces our children to a resource that can serve them throughout life. Even if they don't continue past a few classes, you've opened a door that they can pass through again later if they choose. Miguel and his wife Ana, brought their daughter Christine to my class years ago when she was in junior high. Recently, she's returned with them to class during her college breaks.

"Looking back, it was a great way to expose our daughter early on to an activity that could be a lifelong pursuit and that could provide quality of life by giving her good habits of mind and body," says Ana. "Now that she is in college, she goes regularly to yoga classes.  She says that yoga helps her to relieve stress and feel better about herself."

Yoga can be a great cross-training for young athletes, and a physical pursuit for non-athletes.  Jennifer says, "On a physical level, I love the encouragement on proper posture!  My daughter who dances loves the focus on stretching.   My daughter who does not like to exercise with too much exertion but has a musical passion enjoys the peaceful movement of the body."

If you are unsure about bringing your child, give me a call at the studio, 708-471-0487. I'll chat with you about your child. Whether it's teens or younger, I've often been surprised at the abilities of these students, and their need for rest and calm.

Savory Summer Succotash with Theresa Mikuls

Our favorite epicurial yogi, Theresa Mikuls, has been using her time away from the studio scouring the farmer's markets for what's in season. Good yogis everywhere know that eating food that's been produced locally (as local as possible) is good for the environment, as there are less shipping miles (and energy) involved. Eating food produced by local farmers helps the local economy. It's fresher, full of vibrant prana. Enjoy Theresa's recipe and thoughts below:

Summer Vegetable Succotash

1 pound small (1 inch wide) yellow-fleshed potatoes such as Yukon Gold

4  tablespoons extra virgin olive oil, butter, or ghee

2 cups fresh corn (from 3 ears)  

½  pound thickly sliced zucchini

½  pound fresh frozen edamame soy beans, or a 5 oz. can of  rinsed Garbanzo beans

¼ cup finely chopped red onion

½ cup raw sun flower or pumpkin seeds optional

¼ cup fresh chives or parsley or cilantro

Salt and Pepper to taste

1. Defrost and unshell the edamame soybeans.  If using Garbanzo beans instead, set aside for later. Bring potatoes to a boil in cold, salted water to cover a 1 inch depth in a 4-quart saucepan.  Add soybeans.  Then reduce heat and simmer, uncovered, until potatoes are just tender, about 20 minutes. Drain and cool.

2. Cut potatoes into bite-sized pieces. Heat 2 tablespoons of butter, oil, or ghee in a 10 inch heavy bottomed skillet over high heat. Add potatoes/soybeans, and sprinkle salt and pepper and cook, turning on all sides to lightly brown. Transfer to a serving platter.

3. Add remaining oil or butter to skillet.  Add corn, zucchini, sunflower seeds and red onion.  (If using garbanzo beans, add now.)  Cook till tender - less than 5 minutes.

4. Season with salt and pepper.  Combine with potatoes and soybeans.  Sprinkle parsley or cilantro.

5. Serve!

Feel free to substitute soybeans with summer squash.  I chopped fresh kale and added it to the skillet with the cooked potatoes.  I also added fresh, cooked beets to garnish the platter.  Vegetarians could add sautéed or fresh tofu.  Visit the farmer’s market and get creative.  Think fresh!  This is a welcome addition to any summer party.

Running and yoga: not so different?

by Jessica Niekrasz

Even though the practices of running and yoga seem to be at polar ends of the activity scale, these activities embrace some of the same principles. I've done each exclusively but consistently return to finding a balance between the two. Without a doubt, I am a better runner for having found yoga. And, without a doubt, I'm a better yogi for having found running. Here are some ways:

Stilling the Mind  Yoga and running both provide the opportunity to get inside myself. Not my mind. After a good run, my mind is empty. During a run, the use of breath and the sound of steps create a pattern - a focus if you will - to help empty my mind of thoughts. On my mat, the breath is there to help direct me inward, to build awareness in my body. The end result is the same: this is sacred time to focus on myself, develop awareness and push the external world to the sidelines until the run or practice is over.

Patience and Understanding  Compassion for one's self is essential in both running and yoga. Let's face it, you never really know how something is going to turn out until the activity is through. Preparation and training can increase chances of success, but sometimes, external factors impede progress. It is the ability to go with the flow and accept the change that makes the difference. I'll say it, shit happens and it's your response (read: patience and understanding) that shows true grace. Time on the mat helps develop that. So does running.

Flexibility  It's obvious how yoga helps running, but how does running help yoga? Endurance. Overcoming challenge. Staying with something even though it's not going well. Stick-to-Itness. This is how running helps my yoga. It's why I coach beginner runners and triathletes. When you develop flexibility of the mind and the body - watch out world! You can do anything.

Jessica Niekrasz is a 200-hour certified yoga teacher, certified Good Form Running Coach, and is currently pursuing her Level 1 USA Triathlon Coach certification. She teaches "Yoga for Athletes" workshops around the Chicagoland area and offers private in-home yoga therapy sessions. Learn more about Jessica at http://www.yogasedge.com.

A ho-hum practice leads to a new passion

Judi Harvin
I just discovered something new to love, brought to me in an unusual way by my yoga practice.

Saturday night my daughter and I arrived to our farmhouse late. The house had been baking in 90 degree weather all week. It didn't seem the wall AC unit would cool down the bedrooms in time for any sort of happy sleep, so we decided to suck it up and just opened the windows.

I grabbed my mat and headed outside for what I thought would be an amazing practice under the stars. We have an expansive yard (a couple of acres) so I found a spot in the open, and laid my mat down.

I like practicing in dimmer light, but by this time it was pretty black out, and I found my balance to be off. And, although I have seen the encrusted starry country sky many times before, this time I found it really distracting. I just wanted to lie on my back and stare up. I couldn't concentrate.

So, I left my mat where it was, went inside and grabbed a beach towel, sleeping bags and my daughter. That night we slept under the stars.

I had wanted to do this for a while, but something kept me from it: too much trouble to set up? bugs? Fear that something would eat me? Who knows. However, I lived to tell about it, and even have some revelations:

There are no bugs later at night. Apparently, even bugs get tired and go to sleep. They do at my farm and my farm is pretty much a Woodstock for bugs.

The stars are better than TV.  I even saw a huge shooting star, with an amazing tail that glowed before fading away.

Sleeping outside, you don't miss any cool animal sounds. Coyote, bullfrogs, owls. There's a party going on at night, and it's much more pleasant to fall asleep to than the one the neighbor's teenagers had last week.

Wake up to entertainment. In the morning, the birds are pretty darn interesting. I love lying for a bit upon waking up, and sleeping outside gave me the perfect excuse, watching birds socializing and showing off right above my head.

If you ever have the urge to grab your mat and head for the forest preserve, your backyard, anywhere outdoors, don't pass it up. Instead, pick it up, lay it out, and move and breath outdoors. Have you ever had an amazing experience practicing in an unusual place? did it lead to new insights? Please, post a comment below. I'd really love to hear about it.  

Local Yogi meets Local Farmer's Market: Delicious Recipe Made with Tasty Local Foods

Focus Yoga is all for encouraging eating locally and in season. To support local farmers, we offered a CSA last year, and this year are linking interested students with a local farmer offering poultry, eggs, cheese and produce (contact us for details).  


Also, this year, Judi asked Focus Yoga instructor Theresa Mikuls to create some recipes using local, in season produce. Theresa is our in-house culinary expert, having worked in restaurant kitchens such as the Ritz-Carlton. Since many Focus yogi's like to eat healthy and locally, Theresa hit the farmer's market to see what local farmers are providing right now. She took the bounty and developed this recipe to share. Greens (chard and beet greens) are an amazing food to include as they are super-alkalizing. Here Theresa uses the whole beet! If you have other veggies you'd like to use, they can be included, or work as substitutions. Try this dish hot or cold. Serves 4. Enjoy!!

Summer Thai Peanut Stir Fry

Thai Peanut Butter Coconut Sauce

• 1/2 cups creamy peanut butter
• 1 TBS fish sauce
• 1 can unsweetened coconut milk
• 1 TBS hot sauce (optional)
• 1 TBS fresh lime juice
• 1 TBS fresh ginger root, minced
• 1 TBS soy sauce
• 3 cloves garlic, minced
• 1/4 cup fresh cilantro or basil, chopped

Directions

In a bowl, mix the peanut butter, fish sauce, coconut milk, hot sauce (if using), lime juice, ginger root, soy sauce, and garlic. Add fresh cilantro or basil just before serving. Sauce may be added to hot or cold pasta.

Sauteed Tofu

• One box of tofu, drained

Directions

Wrap the block of tofu in a towel and cover with a heavy plate or brick to squeeze out excess water. This may take 20 min or more. Heat large saute pan with 2TBS of extra virgin olive oil. Add tofu and carefully flip cubes over until sides are lightly browned. Add browned tofu to finished sauce.

Stir-fry Fresh Vegetables and Noodles

• 2 TBS extra virgin olive oil
• 2 each sliced Shallots and sliced green onions
• 2 garlic cloves, minced
• 2 cups swiss chard, chopped
• 2 cups beet leaves, chopped
• 2 summer squashes, sliced 
• 2 orange or red beets, quartered 
• Noodles of choice (try whole wheat, rice or udon)

Directions:

Cook pasta in a large pot. You can reuse the hot pasta water for blanching off the Swiss chard and beet leaves. Bring pasta water to boil add the chopped Swiss Chard and Beet leaves to boiling water. Boil for two minutes and strain off water (save hot water to cook beets). Boil beets 5 or less minutes check for tenderness. Strain beets. Peel and slice beets.

Over medium heat add oil into a large sauté pan. Add Shallots and Green Onions. Cook stirring occasionally. Add Garlic, chopped Summer Squash and drained Swiss chard and Beets leaves.

Add the beets to the vegetables. Mix sauce with vegetables and pour over pasta.

Sticking To It: Five Ways to Make Your Practice a Priority From Focus Yoga Students

Whenever I read an article on time management (a topic that always grabs my attention), it seems that one of the top activities people wish they had more time for is exercise. Naturally we have time to brush our teeth, shower, and eat our meals, but doing that little bit extra for ourselves seems too decadent when others need us or too tough when we feel mentally exhausted.

Here at Focus we have a handy dandy computer system that let’s us track visits, and recently we ran a report on which Focus students have developed the most consistent practice since mid-winter. Those students have managed to work past the “too decadent” or “too tough” issues to make their yoga practice a regular part of their routine. I spoke with a few of them to see what actions or thoughts they implement to make that happen.

Just say no...to the couch.  A couple of students who come to class in the evenings mentioned the allure of the couch at night. Rick Graham said, “I’m really a morning person, but most classes I take are at night. I just tell myself ‘I’m tired now, but I know I’ll feel rejuvenated after class’.”

Wendy Kopala shares, “I do frequently have those moments where it's half an hour before class is supposed to start and I'm feeling lazy and just want to lay on the couch and watch tv all night, but I motivate myself to get up and go by remembering how GOOD I'll feel after class.  That I'll have a better night's sleep and that I'm doing something positive for my body and mind.  This is what gets me off the couch and moving.”

Pay attention to the results.  Yoga has made enough of a change in these student's lives that the results provide the motivation. A couple mentioned job stress and how yoga provides a healthy balance. Mary Parra notes that her practice keeps her calm, focused and non-reactive. Another student makes time even though she works 10 hour days and weekends because “exercise helps me a lot with the stress of everything.  Even though I may be BUSY, and sometimes pretty darn tired, it just helps to work out the pressure.”

And Wendy notes, “I also find motivation in the progress I make. I'm proud of my strength and I don't want to lose that progress by not continuing my routine.”

Don’t make it  a choice. Sometimes we feel we are mired in decisions. Making the practice non-negotiable makes it easier for students, and ultimately those around them, adapt other needs and activities around it.  Jennifer Kehle says, “ I treat it like work. I get up and I just have to do it. It's not an option. In my mind, it's like going to work, buying groceries, doing laundry etc. It's part of my routine. It's never a question or option for me. It's part of my schedule. Plus, it feels good!”

Ty Krolicki was looking for structure in his life. He looked at the Focus schedule, picked two classes a week to go to and then says “for me the decision is already made. I don’t have to get up in the morning and decide.”

Making the decision once also helps Lindsey Burghgraef. “For me, it's easiest to pick a few classes per week and stick to always going to those specific classes.  Instead of flying through my week, and just squeezing in a class on whatever day it happens to work, I go into my week knowing that Wednesday evening and Saturday morning are my yoga time.  I arrange my schedule around that as much as possible.” 

Writing it down makes it a reality. Wendy says, “I definitely write it on my calendar.  That way I can keep track of when I've gone and it's also a reminder that I'm not free on those nights (unless it's something really important!).

Look at the big picture.  Rick Giba shares something he read that motivates him. “I read a book, I think it was “Conversations with God”, that presented an interesting point:  people spend their youth working to acquire money and then in their later years spend that money attempting to regain their health. I remember that. Yoga is a practice that treats you with respect, and I respect myself and that’s why I commit to this practice. I can do this my whole life.”

Rick Graham thought about his practice, and responded “We live in a frightened, nervous world. For years I tried to change the world from the outside in. Part of the yoga’s resonance is enabling me to change the world from the inside out. It helps me deal with stuff I can control, rather than being distraught over things I cannot control.

Extra tips. Sometimes we need a little extra motivation, and for that Ty (and other Focus yogis, I’m certain) read books and articles on yoga. Mary keeps a mat in her car, and treats her practice as a daily routine “like brushing my teeth”. 

Lindsey is a Focus Yoga volunteer, earning free classes in exchange for helping around the studio. “I have to admit that being committed to sign-in duties (I call it "my little yoga job") probably gets me there more often than I would otherwise.”

I myself find that when I’m tired, giving myself permission to make my practice short and sweet gets me on the mat. Once I begin moving, the practice usually expands to something more. 

Really, sometimes all we have to do is just show up. 

I only mentioned a very few of our dedicated yogis above. Focus has a strong community of students who have found their way to making yoga a regular part of their lives. What are your tips? Please, share them in the comments below! Your thoughts may be just the motivation a struggling fellow student needs!