Living Free: Yoga for Stress, Anxiety, and Other Pesky Realities

Living Free: Yoga for Stress, Anxiety, and Other Pesky Realities

Life can toss all kinds of things in our direction, nothing we cannot handle, but sometimes we could use a little help. Join us as we discover yoga’s ability to create freedom from stress & anxiety, depression, addictions and the tensions of daily living. Learn gentle ways to access your mind-body’s ability to soothe chronic stress, ease anxiety & depression, 

and help overcome addictions.

This 5 week series begins with the simplest of skills for breathing, moving the body & paying attention to the ‘here & now.’ We’ll explore how these and other yoga methods can encourage a healthy rebalancing of the mind-body-brain system. We’ll learn to confidently make use of these tools & begin to find freedom in our everyday lives.

Join us for gentle yoga practice with discussion
Thursdays
February 18 - March 17
6:30-7:30pm  Small Yoga Studio
led by Susannah Cecil, M.Ed., LPC, RYT200

$15 for Single Class or $60 for 5 Weeks

for YW and YMofNWNC Members

$20 for Single Class or $80 for 5 Weeks for Non-Members

Registration is required, stop by the

Gateway YWCA at 1300 S Main St. Winston Salem, NC

For questions email kristenywca@gmail.com

Expanding Consciousness in Health Care

The Yoga Nurse is coming to Winston Salem, NC!

Earn 10 CEUs Or CNEs – ANCC ACCREDITED PROGRAM

In this workshop you will LEARN a gentle, proven Tx plan to transform stress, anxiety, pain and suffering into peace, health and wisdom– for both nurse and patient.

Get EDUCATION + RELAXATION

No yoga experience required.

Be a part of a transformational, enlightened chapter in nursing history. YogaNursing® is expanding consciousness in health care― uniting the ancient wisdom of yoga with the science of modern nursing. It offers easy, safe, feel-good remedies that work, which anyone can do and is currently part of the Mayo Clinic nurse wellness initiative. 

A Live Training at the Gateway YWCA

February 26-27, 2016

$235 for 2 Day Event

(Registration by 2/15 Required)

In this distinctive workshop, you will learn to:

• Describe the evolution of yoga into nursing practice (Yoga Nursing), the mission, and essential techniques. 
• Recognize benefits of incorporating Yoga Nursing as an adjunct therapy into nursing practice
• Explain the techniques, benefits, and practice of two yogic breathing techniques.
• Describe, demonstrate and teach seven essential, therapeutic seated and standing yoga postures 
• Explain any precautions, contraindications or modifications needed in order to offer a safe practice to clients’ various clinical health needs and diagnoses.
• Recognize components of yoga nidra, meditation and/or yogic relaxation techniques and benefits to health.
• Describe incorporation of Yoga Nursing methodology into the nursing process and interventions to increase quality of life for both nurse and patient. 

Annette Tersigne

Founder of Yoga Nurse

Registered Nurse & Wellness Educator

Certified Ayurvedic Health Educator

Stress Management Consultant

Certified Kripalu Yoga Teacher

Certified Integral Medical Yoga Teacher

Yoga Alliance ERYT500 Instructor

40+ years in Yoga and Meditation

Please email kristenywca@gmail.com for additional information

Register by February 15, 2015 at

The Gateway YWCA

1300 S Main St. Winston Salem, NC

336-354-1589 ext 300

www.k10yoga.com

www.ywcaws.org

Kelsa: Sovereign and Free

In yoga teacher training today we took some extra time to look deep into each others souls. A way of opening ourselves to see and be seen. To see colors, auras, lives past and feelings of growth and development. After the practice, my partner told me my eyes had an incredible depth to them, but there was a sadness in which she saw. In her, I saw a strong Native American spirit in touch with the animal kingdom and having a special mothering relationship with them. 

On my way home, I thought to myself, where is this sadness coming from? Thoughts ran through my head of what it could be? How can I tap into it? I don't feel sad. Humm... 

Arriving home I learned that "We had a loss today..." 

"What? Who? What happened?"

"Kelsa"

Who was Kelsa?

Kelsa was the beautiful Saluki hound you see in the photo.

She was the mother to 9 puppies and had a long term relationship with Zephyr.

When Kelsa was a puppy she kicked me in the eye which caused a boil which led to me learning I'm allergic to 'mycin' drugs.

When I moved back home with Spirit (the red headed step child to a pack of 6 hounds) Kelsa stood up for Spirit and let the others know that it was ok for her to live here.

It may seem silly to blog about the loss of a pet, but as I stood by her grave tonight, I couldn't help but think of the qualities Kelsa held. Qualities that I hope someone would stand by my grave and reminisce on... she was a faithful wife, a loving mother to not just her own, but to her 'step children'. She was elegant and classy. She had the most kind eyes and softest gentle touch. She was beauty.

I think it only appropriate to add that Kelsas given name was Khalsa. Khalsa is the collective body of all initiated Sikhs represented by the five beloved ones and called the Guru Panth, the embodiment of the Guru and the final temporal leader of the Sikhs. The word Khalsa translates to Sovereign and Free. 

And that is what she always was, and continues to be. Sovereign and Free. The irony of the day, the fact that the Native American mothering totem saw a sadness in my eyes today knew... knew at that moment a close soul was passing to another dimension. 

Fly high Kelsa, you are greatly loved and will be missed.

An inhale. An exhale. A tear

Throughout the month of November teacher trainees have had the chance to teach a karma class on gratitude. Each Wednesday night friends, family and fellow yogis show up to support these amazing women as they begin teaching their first solo yoga classes.
Last night in class, I had a moment as I looked up to my hands and exhaled to anjali mudra, a moment that she a single tear down my face.
That moment you realize how blessed you are to actually be making yoga a career.
That moment you are being taught a beautiful asana practice by students who learned, in part, by you.
That moment you know another round of yoga teacher trainees are eager to begin in the new year. That moment you recap all the places you have traveled to and the brilliant people you have met.
That moment you find thanks in the people who have been there along the way.
That moment you realize the people who have recently entered your life are here for a reason.
That moment you begin to let your walls down and give love a chance again.
That moment you realize the broken water pump on your car is nothing...
...Nothing compared to the blessings that filled that one single tear of joy and thanksgiving that welled up during a single movement. So much gratitude held in one inhale and one exhale.

A huge Thank You, to the worlds latest yoga teacher training graduates!! May you continue to bless everyone who crosses your path and continue to yolk your life with those around you, looking at life through eyes of gratitude each and every day.

www.k10yoga.com

Vegan Veggie Pasta "Alfredo"

Holy deliciousness!!
Made this on a whim for dinner tonight and it surprised the hell out of me!

What you will need:
-Whole Wheat Penne Pasta
-Shallot
-Garlic
-Olive Oil
-2.5c Unsweetened Almond Milk
-3-4 Tbsp All Purpose Flour
-Cherry Tomatoes
-Broccoli
-Salt and Pepper





Slice tomatoes in half , drizzle olive oil and a pinch of salt on top and get them started baking on 400 (they need a good 20-25 minutes baking)

Boil water and start cooking the pasta

In the meantime... Saute the shallots and garlic in a dash of olive oil for 4-5 minutes. Turn the heat down to medium and gradually start adding a tablespoon at a time of flour to 1/2 cup of almond milk in pan. Whisk it to try and keep it from getting clumpy. Turn down to low and let it simmer and thicken.

Start to spoon out penne noodles and add to the "alfredo" Continue stirring sauce and noodles together simmering.

Steam broccoli (2-4 minutes) until they turn brighter green.

Add broccoli to noodles and sauce.
Add tomatoes to noodles and sauce.

Season with salt and pepper to taste and enjoy!

www.k10yoga.com 

Hearty Vegan Soup-Happy Fall!

It is delish!!

What you will need:
Olive Oil
Small Onion
Carrots
Celery
Sweet Potato x2, cubed
Fire Roasted Tomatos
Diced tomatos
Kale
Vegetable broth
Orzo
Oregano
Thyme
Salt/Pepper to taste




How to do it:
Saute Onion, carrots and celery in olive oil for 3 minutes
Add sweet potato cubes, and tomatos. Saute 3 more minutes
Add Vegetable broth
Bring to a boil. Back heat off and simmer for 25-30 minutes.
Add Orzo and kale.
Stir regularly for 7-10 minutes as kale cooks down and orzo becomes al dente. (Keep stirring to prevent orzo from sticking to bottom)

Secret addition: half an apple!

Enjoy!
#k10yoga

XRay Glasses

This past weekend in Teacher Training my students had an opportunity to take a really intense hot yoga class... and by intense I mean, hot with a 10 minute malasana thrown in there. These guys were challenged not only by the heat, but with holding long hip openers, and then the frustration that comes from a 10 minute squat!
The next day, we learned about Chakras. What an eye opening experience for them to not only learn about chakras but be able to experience what can happen when you tap into them through asana... it's a game changer!
Understanding that every day we have choices that we make. Society has taught us that there are things we have to do. But in real life, we always have a choice. We can choose to sit in malasana for 10 minutes and be miserable, or we can choose to stand up and honor ourselves. We can choose to sit in malasana for 10 minutes and wear our xray glasses to observe what we start to feel, not just physically, but mentally and emotionally.
When we stand back and observe our own behavior, that is when the yoga magic happens!

www.k10yoga.com

Happy Ganesha Day!

Happy Ganesha Day!

Ganesha is the remover of obstacles, the day of the deity is September 17 this year. Ironically, the day that I've sat down to figure some stuff out, to reflect, to check in, to make changes, and be open to what is next. What I love most about Ganesha is how he's just so relaxed and kickin' it, while removing obstacles. I wanna be like Ganesha! I wanna let go and remove obstacles while being totally chill.

Dreams and goals are forever changing, we meet one and another one comes along to surprise us in a completely different way. I never thought I would get to a point in my 'career' as a yoga instructor where I would have my own school, but the time has come! K10Yoga, RYS :)  It has happened, and that small step, years ago, created a butterfly effect. That, along with hard inner and outer work, has brought me to this point.

I sit on the deck, as the leaves begin to change and fall is in the air. I plan.
I plan for my plan not to go as expected, but I plan.
I visualize, where I want to be next year, what I want to have accomplished, where I've been.
I plan for my plan not to go as expected, but I visualize.
I dream, what does life feel like next month, next, spring, next September, in a new place or an old one.
I plan for my plan not to go as expected, but I dream.

I plan, I visualize, I dream, knowing that all I can really do is live life one day at a time. To love with all I have, to give back, to always stay in honour and live a life of integrity. One step at a time. But, I still plan, visualize, and dream! Where would we be if we didn't?

That being said... Look for a 2016 Spring Yoga Teacher Training in Winston Salem, NC.

January is a great time to start new things, why not begin the next step in your yoga journey!

http://yoganonymous.com/expand-your-consciousness-the-myth-meaning-of-ganesha

www.k10yoga.com

Monkey Beach, Where Monkeys Drink CocaCola!

Once upon a time I was in Thailand and my friends thought it would be brilliant to hop in a traditional long tail boat and buzz on over to Monkey Beach! "Lets go!" I said, excited for another adventure in Thailand. Granted, I had burned my foot the night before trying to jump over a fiery jump rope, so I was a bit timid to the idea of hiking around with monkeys, but thats another story! Regardless, Thailand is full of adventures, so lets take another one!

Monkey Beach is called so for a reason. Monkeys graze around, looking for human things that they can steal. Cameras, beware! Towels, beware! CocaCola bottles, beware! They are so funny, and a bit creepy how they will run up to you and inspect what they can take. When you get off that long tail boat you should really get off with no accessories! Think you can have a nice picnic or suntan on the beach, sorry to burst your bubble but no. You can try though, thats fun!

These monkeys have learned over time how to get what they want. One screech and BAM! you run and it is all theirs! Monkeys are such funny creatures, and I love to watch them in their environment... from the boat! To the monkey that took a womans coke bottle, opened it up, and guzzled the drink. My hats off to you, I presume you had your caffeine fix and were ready for another day of thievery! Thank you for the story, and the laugh!

www.k10yoga.com

You ARE Worthy!

This topic just seems to be popping up everywhere I look, its in my yoga practice, in my life, with my friends and loved ones, it just seems to be everywhere. So, why not share my thoughts on the subject with you!

You ARE Worthy, you are worthy of love, happiness, joy, grace, any positive affirmation that you can come up with, you are worthy of each one. In addition to that, you are also worthy to give those things. I've have a few moments lately where I tell myself that I am not worthy of these things. I remind myself that not only am I worthy to receive them, but to give them, and that is part of the process... Life is not always selfish, it doesn't work like that universally. Life is composed of vast examples of dualism. We give we take, the sun rises, the sun sets, the tide ebbs and flows, the breathe in and we breathe out and so on.

I'm reminded of this in my yoga practice as we INHALE the affirmations we want to receive, we EXHALE what we want to give back. When we give back, we have created space to bring in another. Every breath is a place to taste our own soul, even for just a moment, and when we nourish our soul with giving and receiving, the wheels turn much more freely.

Live a life of worth 

be strong, give love, receive love, be free, be brave

Live.

www.k10yoga.com

Eternal Lavender-For Carol

One of my students recently left this world to see what else is out in the great vast universe and to explore the possibilities of life after death. Carol was a beauty! Her soul shines as she has moved on. Every Monday I could look forward to her kind smile, her blessing on a good day and a gentle hug and thank you after class. Carol was one of those who you know genuinely did hope you had a blessed day. I cannot express how kind hearted she was and she will be greatly missed.


Carol, I wish you only the best on your journey through the universe and beyond, with your husband by your side once again, and all of the lavender you want! Thank you for your kind heart and gentle spirit. You were and will continue to be a positive influence in my life and I'm thankful I had a few short years with you in class.

In love, light, and eternal lavender~shine on!

~k10yoga.com~

Fall Yoga Teacher Training!

I can not wait for Friday! Not because I'm going off to some foreign land, but because its the start of a bigger adventure. Not just an adventure for me, but also for 8 aspiring yoga teachers!

Yoga Teacher Training starts Friday!!

As I look back on my notes and prepare myself for this journey, I can't help but feel excited to share what I have learned over the past 8 years. To share with new students who gaze upon this experience with a wondering eye, a curious mind, and a loving heart.

As yoga teachers, we often learn the most from our students. They always think its the other way around, but in real life, we are taught daily, in some capacity, about life, love, patience, boundaries, and what it is to live life.

Can't wait to see where this journey takes my students and in turn takes me. Keep your head high, open your heart, speak your truth and let the sun shine on your soul.

www.k10yoga.com

Momentos (from the archives)

From the archves...

Momentos

Momentos are little things that remind us of stuff...

Momentos are things that move us...

Momentos are momentum in its solitary form, the ability to stop us in our tracks and think... Ahh! This is something I want to remember (and I may be willing to pay money for it) then we continue. We move forward, we carry on, but now we have a reminder.

Momentos could be things, memories, or keychains from Florida, but they mean something.

I tried to warn myself...

I woke this morning, at 6am, to the moo-ing of someones escaped cow in the yard, dogs barking, howling, making a fuss... I thought, oh boy, this is going to be a day. I tried to sleep but tossed and turned thinking-surely they will be quiet soon.

A few simple, but important, things were on the docket as "supposed to happen today" skype dates with a long lost love, and exciting weekend plans sorted out... When I awoke to this moo, I actually thought, don't get too excited, don't have any expectations for todays outcome.

But I'm a girl of hope, a cup half full, find the best in people, live life kind of girl and as all the plans I was excited about today diminished one by one, my spirit went with it. "I'm always giving, I'm always offering, I'm always... setting myself up for disappointment?

Living a life of hope isn't as easy as it would seem, it takes work and that work occasionally involves two or more people. Does hope have a definition when more than just yourself is involved? Is hope something that can only happen when you can only hope with yourself as to not be disappointed in anyone but your own expectations and avoidance of being let down?

I don't know, but in my quest for this answer I have learned that for me, I will continue to have hope in myself and in other people. Being disappointed brings a third chakra push, and that push makes me feel alive. It asks me to continue having hope that people will eventually start to understand, and if they don't, that is on them, and that is not my shit.

I will continue to have hope, and I'm sure I will continue to be occasionally disappointed. The duality of life shows me that its okay, for without disappointment would there be an observed gain of happiness?

"May the wind always be on your back and the sun always upon your face

and may the winds of destiny carry you aloft to dance with the stars..."

Stitches

I have this cut, it's kind of big and it needed stitches... It's going to take some time to heal. Every few days something happens-And I know it's time to take out one stitch! It's a bit surreal, sometimes I want to hold onto my stitches, to not let them go, to scar.

Then I yoga.

I breathe in expansion. 

I recognize that there will always be a memory, a taste of my past wound. I may talk about it, I may not, but one way or another I will love it, for it is a part of me and it always will be. But sometimes the stitches itch, so I must slowly remove them, one by one, breathing in and breathing out. Taking in the moment and the feel of releasing the sew from my skins bind. Sometimes a tear will fall, but in the end it's all ok. 

Why? 

Because I was gentle. I was observant. I gave myself permission to feel...

And that's how I was able to heal.

Just Keep Living

There was a time, not so long ago, where I was in this process of letting go... Ya know the whole idea of non attachment, Aparigraha from the Yamas & Niyamas. It's hard when you love someone but you have to let them be who they are and let them live the life they want, with or without you. So you let it go, and you let it be. I was having a hard time letting this go, but it was the culmination of someone wrecking and totaling my car, plus someone hacking my bank account and stealing all my money for me to realize that to be patient and to not let things get stuck you literally have to keep moving.

Move through the gunk...

After sorting through everything, buying myself a car payment that I didn't necessarily want for a car that I absolutely love, and getting reimbursed from my bank a week later, everything came together the day before I was to travel to Colorado for a long weekend. 

As I hiked up to a little spot called Horsetooth with my best friend, I put one foot in front of the other, I realized that is all of life. One step in front of the other, move through the gunk, live, smile, and love, love, love. Let go, Aparigraha, the others side, the top of the mountain, is beautiful and worth the hike.

Live, Love, Laugh and Wonder!

Recently I took a little trip over the big blue sea to Thailand, Cambodia, and the Great Wall of China. An amazing experience filled with new and unexpected friendships and more pins on my world map. All things I love about travel. 

While in Cambodia, I had the opportunity to visit Angkor Wat, ancient ruins from the 1200's, a beautiful site set for a king. While in Thailand, I had the opportunity to explore ancient Wats in Bangkok (and leave my phone in a hot pink cab with a Buddha on the dash-while frustrating, humbling). While at The Great Wall I had the opportunity to stand on this wonder of the world and gaze across vast valleys and mountains. At all of these sites I had the opportunity to truly wonder... 

I wonder what it was like at Angkor Wat during its hayday, people roaming in and out of the twisting hallways, but with intention.

I wonder what it was like in Bangkok hundreds of years ago when there were no tourists visiting the reclining Buddha and visitors lit their incense and said a prayer with intention.

I wonder what it was like on the Great Wall of China, to be the emperor, just seeing the conclusion of the project you put so much intention into.

Then I start to think how I want to live everyday with intention. I don't want to just mosey through life, I want to live it, I want to love, I want to take chances, I want to wonder.

So my challenge for you, is to take a day, take a week, take a vacation and be bold, set intentions, live those intentions and watch the wonderment unfold!

Embrace life, hold the sun in the palm of your hand and make a promise to yourself... Live, love, laugh and wonder! 

Time to Elevé!

Hey Triad North Carolina, there is a new yoga studio in town and you MUST check it out! Situated in the heart of downtown Kernersville, NC is an old factory, that for years was run down and simply rubbish. It has now been refurbished and all of the character saved. Exposed beams, wooden floors, and just enough of an industrial look to give this place the unique and beautiful look it deserves, this is where you will find Studio Elevé.

As yoga grows in popularity so does the price for a class, Studio Elevé is keeping things chill and keeping prices affordable. I have been to a lot of studios that are not nearly as nice and they charge close to $20 per class. Studio Elevé offers classes with well trained teacher of both yoga and dance. They are authentic in their being and in their teaching. Can I mention the studio is beautiful! 

Mark McCullough cofounded Studio Elevé with Christine Spizzo who is very well recognized in the ballet community. Mark has taught with her in the arts and dance community for years, specifically with the NC School of the Arts. Their spirits are true and their hearts in the right place, simply bringing what they love, what has transformed their lives so much, to the local community at a price that speaks volumes. 

Kernersville, Winston Salem, Oak Ridge, ya best get your stretchy pants ready and head over to check it out. In addition to yoga they also offer dance, zumba, tai chi, pilates, and hoop dance. Check out their website, www.studioeleve.com, find them on Facebook-Studio Elevé-and make sure you stop in for a class. They are offering couples yoga over valentines day weekend for $25, 3 hours and includes yoga, wine, and chocolate all local from the factory shops!!

Finding Your True North

That moment when you realize you've become lazy and your life is off kilter from where you thought you would be. The reason for your laziness is fear. The fear that's been cooped up inside and you didn't know was even there. The fear that stems from loneliness and the inspiration to help you push past the fear is the one you're most lonely without.

Quite the catch 22.

Fear is my inspiration and inspiration is my fear. With it I'm not lonely, my life doesn't feel off track and I can feel like me. I want to strive for the things I love because that's when I feel love and when i can give love. I'm questioned, called out on my excuses, and as a result I am allowed to safely dive deep into my own soul, my own self, my own true north. To be vulnerable, and move past my own hiccups, to forgive myself, let things go, to start fresh. 

My fear is losing that...it's a soul connection which was unexpected. An unconditional love that was unexpected. A foundation of truth which has rocked me to my core-to see me. 

How do I keep it? How do I express my appreciation for it? How do I not push it away? 

Be Strong.

Cry when you need to.

Be Strong.

Let it fly, support it, love it, be by its side, explore with it, let go of the outcome with it, and always, always, be thankful you have it.

Get up, motivate, create

For that is beautiful.

And that fuels strength.

Make a difference,

Let love do its own job,

You do yours.

Trust.

The Alchemist

Whenever we do something that fills us with enthusiasm, we are following our legend. However, we don't all have the courage to confront our own dream.

Why?

The four obstacles

We're told from childhood onward that everything we want to do is impossible. There comes a time when our personal calling is so deeply buried in our soul it seems invisible. But it's still there

If we have the courage to dream, we are soon faced by the second obstacle. Love. We know what we want to do but we are afraid of hurting those around us by abandoning everything in order to pursue our dream. We don't realize that those close to us who genuinely wish us well want us to be happy and are prepared to accompany us on that journey.

Once we have accepted love as a stimulus, we run into the fear of our defeats. We who fight for our dreams suffer far more worse when it doesn't work out because we can no longer fall back on the old excuse of "oh well, I didn't really want it anyway" because we do really want it. We know that the path of personal calling is no easier than any other path except that our whole heart is in this journey. We know the universe is conspiring in our favor and now it is our job to practice patience, even though we may not fully understand how. 

Once we have recognized these three obstacles, then comes the fourth... The fear of realizing the dream for which we fought all our lives. This is the. Most dangerous of the obstacles because it has a saintly aura about it. Renouncing joy and conquest. But if you believe yourself worthy of the thing you fought so hard to get, then you become an instrument of god, you help the soul of the world, and you understand why you are here.

Thank you "The Alchemist"