Happy April from Heart Tree Yoga!

Heart Tree Yoga has some great offerings this month.  Read on! 

• A benefit event in support of people with traumatic brain injury - come support this important cause!
• Yoga Nidra 
• and some thoughts about movement and slowing down . . .

Also, the Growing Resilience: Mindfulness and Body Awareness for People with Parkinson's program that begins this month is full. Please reach out if you'd like to be on the waitlist for future offerings of the program for future offerings of Heart Tree Yoga's THRIVE program for people with Parkinson's. Contact Carolyn for more information about either of these programs. 

 Mark your Calendars! 

SATURDAY APRIL 13
LOVE Your Brain Benefit All-Levels Yoga Practice
3:00-4:15 pm at Body Grace studio in Vienna 
Fee: Donation

LOVE Your Brain is an organization devoted to improving the lives of those affected by traumatic brain injury (TBI) —both survivors and their caregivers. It does this through programs designed to create community, foster resilience and help people understand the importance of loving your brain.  LOVE Your Brain helps make TBI friendly yoga classes available and accessible to both survivors of TBI and caregivers, and works to raise awareness about TBI through education and outreach.
  
Body Grace is hosting an all-levels donation-based benefit yoga class on Saturday, April 13th from 3:00-4:15 to support the LOVE Your Brain mission.  All proceeds will go to the LOVE Your Brain foundation.  
Please come support this important cause!


SUNDAY APRIL 28
Yoga Nidra and the Art of Conscious Relaxation
5:00-6:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 


REMINDER:  MONDAY EVENINGS 6:45pm-8pm, Body Grace Fitness and Yoga

Yoga for "Core" and Connection

A truly stable core allows the body to respond naturally, without bracing and excessive tension, despite changes in how fast you are going, how much weight you are carrying, or if you are changing direction.  This unique class is for people seeking to strengthen and balance their internal structure—“core” stability—through improved movement.  Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation to help practitioners experience how a supportive and responsive “core” emerges when you are moving and breathing well. Class suitable for all levels.


The Case for Taking it Slow

"Slowness of movement is the key to awareness, and awareness is the key to learning . . . Slower movement leads to more subtle observation and maps differentiation, so that more change is possible."
~ Norman Doidge

This past weekend I attended a 3-day training with LOVE Your Brain about meeting the needs of people who have experienced traumatic brain injury.  

One of the LYB core principles really hit home with me because I've found it to be true both with serving clients and working with therapeutic yoga practices generally. It is LYB's guidance to emphasize the importance of proprioception and interception over alignment.  

Here is what the LYB folks have to say:

"When students feel their bodies and the things that our bodies can do, this reflects the mind-body connection at its finest.  This requires slow and mindful movement so that people have the space for inner exploration . . .the pause and reflection is just as important as the movement."

Over and over with clients and students I have found this to be so true.  To really feel what's happening in our bodies we have to slow down. When we do we can learn so much more about ourselves.  So much more sensation comes into our field of awareness when we allow this slowing down to happen.  

Slowing down is the place where true discoveries are made about our bodies. We can discover linkages between our breath, our movement, and our emotions.  It will tell us a lot about how we hold stress in our bodies.  

Sometimes slowing down can be hard.  Moving slowly--particularly when we are used to a fast-paced society--doesn't always come easily or feel natural or comfortable.  It can even be unnerving to slow down.  Slowing down takes discipline and commitment.  And yet, it is truly the place of revelation. 

In April, I invite you to slow down and see what you discover. 

Care for Yourself and Be Well.

With light,

Carolyn
 ​

Happy March from Heart Tree Yoga
Heart Tree Yoga continues to have exciting announcements to share.    Read on! 

• Still a couple slots in the specially designed new program for people with Parkinson's. 
• Amy Weintraub is coming to town in March. 
• Still a few slots in the one-of-a-kind transformation program for women!!!!
• Mark your April calendars for a benefit event in support of people with traumatic brain injury.
• And More!

Growing Resilience: Mindfulness and Body Awareness for People with Parkinson's Disease

Last month I announced a new offering for people with Parkinson's disease. I am teaming up with Insight Shop founder and director Trisha Stotler to offer a 6-week class series designed to bring the benefits of mindfulness and body connection to people with Parkinson’s, and empower them towards greater inner resilience, well-being and quality of life.

Trisha and I will be combining strategies and techniques drawn from the clinically studied Mindfulness-Based Stress Reduction program with therapeutic yoga practices. Elements are designed to improve breath, movement, and body awareness, while reducing body tension and addressing symptoms of depression and anxiety often experienced by people with Parkinson’s.
Participants will receive follow-up support for each 90-minute class, including a weekly video download offering a short home practice highlighting adaptive yoga-based movements to improve stability, balance, and flexibility.  Participants will also receive (2) 60-minute private sessions—one each with Trisha and Carolyn respectively, designed to help customize supportive home practices further.  SPACE IS LIMITED. This program is filling but I'm happy to say we have a few spots left.  Please pass information about the program along to anyone you think may be interested and sign up soon.  
The class with meet at the Insight Shop in Vienna, VA, starting Sunday, April 7th from 2:00-3:30 pm. 
Location:  114 Courthouse Rd, SW
Total fee:  $345.  
Class dates:
April 7th, 14th, and 28th
May 5th 
June 2nd, June 9th

Additional details available at https://insightshopva.com/class/growing-resilience-mindfulness-body-awareness-for-people-with-parkinsons-disease/2019-04-07/
Please reach out with any questions at 
[email protected] or 703-862-5922.
,MARCH EVENTS

SUNDAY MARCH 24
Yoga Nidra and the Art of Conscious Relaxation
5:00-6:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 

REMINDER:  MONDAY EVENINGS 6:45pm-8pm, Body Grace Fitness and Yoga

Yoga for "Core" and Connection

A truly stable core allows the body to respond naturally, without bracing and excessive tension, despite changes in how fast you are going, how much weight you are carrying, or if you are changing direction.  This unique class is for people seeking to strengthen and balance their internal structure—“core” stability—through improved movement.  Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation to help practitioners experience how a supportive and responsive “core” emerges when you are moving and breathing well. Class suitable for all levels.

Coming Up Soon!

SUNDAY, MARCH 24 
Amy Weintraub: Heartbreak as a Path to Wholeness with 
Amy Weintraub
1:30-4:30pm at Beloved Studio in Reston
Fee: early bird before March 23rd - $55. 

Amy Weintraub, author of Yoga for Depression and Yoga Skills for Therapists, is coming to town to share ways to nourish our spiritual practice, leading to more peace and healing within.  Amy will be leading participants through LifeForce Yoga® practices including mudras, mantras, breath, guided imagery, meditation and postures. I'm excited to be assisting Amy again!  For more information visit http://www.belovedyoga.com



SAVE THE DATE!  Benefit Class

March is MindfulMarch with the LOVE Your Brain foundation.   LOVE Your Brain is an organization devoted to raising awareness about the impacts of traumatic brain injury (TBI) and supporting people who have experienced TBI, using yoga and mediation practices build resilience, balance and wellbeing.  

I am attending a training at the end of March with the LOVE Your Brain team, and in support of this important work I will be teaching a benefit yoga class to raise founds for LYB's work.  

The date to save is the afternoon of Saturday April 13, 2019. Time and location will be announced soon.  The class will be donation based with all proceeds going to the LYB Foundation!
Photo by Juan Jose on Unsplash


Brave, Beautiful and Blissed: Renewed Vitality through Self-Care Embodiment: One-Year Program of Transformation for Women.


Last month I also announced Heart Tree Yoga LLC’s Brave, Beautiful and Blissed: Renewed Vitality through Self-Care Embodiment, a one-of-a-kind One-Year Program of Transformation for Women.  
 
This program is for women who are at a point of transition in their lives and desire a sense of renewed vitality.

• Women who would love the opportunity to really get to know their bodies and empower themselves for better self-care. 
• Women who are looking to experience greater inner peace and open themselves to more self-expression, play and freedom via a program that encourages compassionate curiosity and self-exploration. 
• Women who are ready to take care of themselves and want to more deeply attune to their body’s needs by developing a subtler connection to themselves.  
• Women who want to feel more balanced, grounded, strong and resilient—and, more at ease.

 
Women who want to feel Brave, Beautiful and Blissed!  
 
The Brave, Beautiful and Blissed program interweaves our connection of body, mind and spirit.  The program will be divided into three parts with a themed emphasis of Enhancing Awareness, Cultivating Compassion and Developing Discernment. 
 
For the physical body:

• A monthly, private, in-person one-on-one yoga therapy session to address your unique needs and customize a sustainable program focused on you.
• A monthly, 20-minute video yoga practice with teachings to improve and optimize movement patterns in the body.  Get stronger and more resilient while relieving tension and stress. 

Practices will include discovering better breath, improving body mechanics, exploring improved pelvic floor health and enhancing natural core stability, as well as relieving tension patterns due to laterality and side dominance tendencies. Breathe better, move better, feel better.  
 
For the mind and spirit:

• A weekly focus on cultivating joy through intention and attention.
• A monthly guided self-exploration using the underpinnings of yoga philosophy to foster greater self-discovery, expression, inner peace and resilience. This reflective work is done on your own time through a closed online group setting.
• A featured guest speaker three times during the year as we gather to learn and build community together.  Topics include:  Developing awareness and noticing patterns as part of the transformation process; Nurturing self-compassion as part of healing, feeling and growing; and Ayurveda and seasonal self-care.  

Self-investment: Initial $75 fee, then $100 monthly.  Initial fee reserves your spot and additionally covers:

• Deborah Adele’s book Yamas and Niyamas:  Exploring Yoga’s Ethical Practice,to be used in the yoga philosophy exploration
• Courageous Ball to be used for home practice

 

The Brave, Beautiful and Blissed program begins in April 2019!  

Contact Heart Tree Yoga to request more information and to reserve your spot now for this uniquely special and transformative opportunity!   

This is truly a one-of-a-kind offering.  The time is now.  

We are assembling a lovely group of women to embark on this program.  I hope you will join us--register here:  https://form.jotform.com/90587472340157

Care for Yourself and Be Well.

With light,

Carolyn
 

Happy February from Heart Tree Yoga
Heart Tree Yoga has many exciting announcements this month that I'm thrilled to share with you.  Read on! 

• Specially designed new program for people with Parkinson's. 
• Opportunities for better pelvic floor health
• Amy Weintraub is coming to town soon!
• One-of-a-kind transformation program for women!!!!
• And more!  

Growing Resilience: Mindfulness and Body Awareness for People with Parkinson's Disease

I am so incredibly happy to announce a new offering for people with Parkinson's disease. I am teaming up with Insight Shop founder and director Trisha Stotler to offer a 6-week class series designed to bring the benefits of mindfulness and body connection to people with Parkinson’s, and empower them towards greater inner resilience, well-being and quality of life. 

Trisha and I will be combining strategies and techniques drawn from the clinically studied Mindfulness-Based Stress Reduction program with therapeutic yoga practices. Elements are designed to improve breath, movement, and body awareness, while reducing body tension and addressing symptoms of depression and anxiety often experienced by people with Parkinson’s.
Participants will receive follow-up support for each 90-minute class, including a weekly video download offering a short home practice highlighting adaptive yoga-based movements to improve stability, balance, and flexibility.  Participants will also receive (2) 60-minute private sessions—one each with Trisha and Carolyn respectively, designed to help customize supportive home practices further.  SPACE IS LIMITED.
The class with meet at the Insight Shop in Vienna, VA, starting Sunday, April 7th from 2:00-3:30 pm. 
Location:  114 Courthouse Rd, SW
Total fee:  $345.  
Class dates:
April 7th, 14th, and 28th
May 5th 
June 2nd, June 9th

Additional details available at https://insightshopva.com/class/growing-resilience-mindfulness-body-awareness-for-people-with-parkinsons-disease/2019-04-07/
Please reach out with any questions at 
[email protected] or 703-862-5922.
,FEBRUARY EVENTS

Mark your Calendars! 


SUNDAY FEBRUARY 24
Yoga Nidra and the Art of Conscious Relaxation
5:00-6:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 



REMINDER:  MONDAY EVENINGS 6:45pm-8pm, Body Grace Fitness and Yoga

Yoga for "Core" and Connection

A truly stable core allows the body to respond naturally, without bracing and excessive tension, despite changes in how fast you are going, how much weight you are carrying, or if you are changing direction.  This unique class is for people seeking to strengthen and balance their internal structure—“core” stability—through improved movement.  Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation to help practitioners experience how a supportive and responsive “core” emerges when you are moving and breathing well. Class suitable for all levels.


Coming Up Soon!

SUNDAY, MARCH 24 
Amy Weintraub: Heartbreak as a Path to Wholeness with 
Amy Weintraub
1:30-4:30pm at Beloved Studio in Reston
Fee: early bird before March 23rd - $55. 

Amy Weintraub, author of Yoga for Depression and Yoga Skills for Therapists, is coming to town to share ways to nourish our spiritual practice, leading to more peace and healing within.  Amy will be leading participants through LifeForce Yoga® practices including mudras, mantras, breath, guided imagery, meditation and postures. I'm excited to be assisting Amy again!  For more information visit http://www.belovedyoga.com



Support for the Pelvic Floor

Are you experiencing any of the following challenges:  

• incontinence (urinary urgency and/or leakage during impact fitness, coughing, sneezing, or laughing)  
• pain or discomfort during intimacy
• prolapse or a sense of heaviness within your pelvis
• general pelvic and low back pain
• either a hypertonic or hypotonic pelvic floor - states of weakness associated with having tight or loose pelvic floor musculature

In February and March--on a first-come, first-served basis to 2 individuals only--

Heart Tree Yoga is offering four free one-hour private sessions to design for you a customized therapeutic yoga program and help address your symptoms and rebalance your pelvic floor.

This is a short-term offering only so the time to take advantage of this is now!  Reach out for more details about this limited time opportunity and support your pelvic floor health this Spring!

 


Brave, Beautiful and Blissed: Renewed Vitality through Self-Care Embodiment
One-Year Program of Transformation for Women.


I’m SO THRILLED to announce and share Heart Tree Yoga LLC’s Brave, Beautiful and Blissed: Renewed Vitality through Self-Care Embodiment, a one-of-a-kind One-Year Program of Transformation for Women.
 
This program is for women who are at a point of transition in their lives and desire a sense of renewed vitality

• Women who would love the opportunity to really get to know their bodies and empower themselves for better self-care 
• Women who are looking to experience greater inner peace and open themselves to more self-expression, play and freedom via a program that encourages compassionate curiosity and self-exploration 
• Women who are ready to take care of themselves and want to more deeply attune to their body’s needs by developing a subtler connection to themselves  
• Women who want to feel more balanced, grounded, strong and resilient—and, more at ease

 
Women who want to feel Brave, Beautiful and Blissed!  
 
The Brave, Beautiful and Blissed program interweaves our connection of body, mind and spirit.  The program will be divided into three parts with a themed emphasis of Enhancing Awareness, Cultivating Compassion and Developing Discernment. 
 
For the physical body:

• A monthly, 20-minute video yoga practice with teachings to improve and optimize movement patterns in the body.  Get stronger and more resilient while relieving tension and stress. 

Practices will include discovering better breath, exploring improved pelvic floor health and enhancing natural core stability, as well as relieving tension patterns due to laterality and side dominance tendencies. Breathe better, move better, feel better.  

• A monthly, private, in-person one-on-one yoga therapy session to address your unique needs and customize a sustainable program focused on you.

 
For the mind and spirit:

• A weekly focus on cultivating joy through intention and attention.
• A monthly guided self-exploration using the underpinnings of yoga philosophy to foster greater self-discovery, expression, inner peace and resilience. This reflective work is done on your own time through a closed online group setting.
• A featured guest speaker three times during the year as we gather to learn and build community together.  Topics include:  Developing awareness and noticing patterns as part of the transformation process; Nurturing self-compassion as part of healing, feeling and growing; and Ayurveda and seasonal self-care.  

 
The Brave, Beautiful and Blissed program begins in April 2019!  

Contact Heart Tree Yoga to request more information and to reserve your spot now for this uniquely special and transformative opportunity!   

This is truly a one-of-a-kind offering.  I hope you’ll join me.  

Care for Yourself and Be Well.

With light,

Carolyn
 ​

 Happy New Year from Heart Tree Yoga!
Wishing you a NEW Year.  Wishing you a happy one. Yes. Of course. Indeed.

Yet wishing you so much more.  

Wishing you resilience and strength, discovery and renewal.  Wishing you new insights in yourself and into the world around you.  Wishing you greater balance and peace and inner harmony.  Wishing you laughter and connection. Wishing you LOVE. 

JANUARY EVENTS

Mark your Calendars! 


SUNDAY JANUARY 13
Yoga Nidra and the Art of Conscious Relaxation
4:00-5:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 



REMINDER:  MONDAY EVENINGS 6:45pm-8pm, Body Grace Fitness and Yoga

Yoga for "Core" and Connection

A truly stable core allows the body to respond naturally, without bracing and excessive tension, despite changes in how fast you are going, how much weight you are carrying, or if you are changing direction.  This unique class is for people seeking to strengthen and balance their internal structure—“core” stability—through improved movement.  Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation to help practitioners experience how a supportive and responsive “core” emerges when you are moving and breathing well. Class suitable for all levels.


 

Happy Holidays from Heart Tree Yoga!

• Our 2 Selves: who's the other gal/guy inside?
• Upcoming events: Yoga Nidra and Amy Weintraub (mark your calendars. . .)
• Where are you going in 2019?

 
,Our 2 Selves:

Yes, there is another one of you in there . .

Don't be afraid.  The other person means you well.  Just who is it?
 
As many of you know, I enjoy running.  It is freeing and produces that inner natural high that feels so satisfying. I’m not fast and I don’t run far. None of that has ever been really important to me (although I appreciate how it is part of the joy for other people.)  I just want to be able to run however long I want, whenever I want to go.  Pretty simple. 
 
I’m not a quiet-minded runner.  Instead for me, running often uncovers a solution to a problem I’m grappling with, some insight into myself, or an exciting idea to pursue. Moreover, since I’m a planner by nature, my runs usually include sorting out various scheduling challenges.  So, no. Not a quiet-minded runner. 
 
Here’s how it unfolded earlier this week: I was running along, grappling with how to plan out some things I want to do in 2019.  Nothing unusual here.  And in the midst of it, the other person inside me said:

"You don't need to worry about that right now.  

Just F*&king take care of your health and the rest of it will unfold." 
 
To which I responded, "Ok, then."  
 
Just who was the other person inside me?  And why is it being so flipping emphatic about taking care of myself?
 
I’ll address these 2 points separately.

First up: Who's the other gal (or guy depending upon how you want to look at this?)

In Canada at the Reembody Method training I attended there was a lot of discussion about “the other person” we have inside of us. What might their purpose be?  Based on those discussions and other trainings I've had here are 3 possibilities: 
 
*  the other person sometimes is your body answering for youwhen you think you want to do something and the body thinks otherwise.  This is a huge and complicated topic in and of itself.  In Canada we spent a lot of time exploring the brain's propensity for keeping you safe and how in doing so it can limit your movement choices because it doesn't believe certain movement options are safe for you to do.  Sometimes you simply need to teach the body/mind that you are safer then it thinks you are.  As you do so, the brain can ease up on the fear response to potential actions and agree to let you do new things.  It simply begins to understand you won’t necessarily hurt yourself.  

* other times the other person is your body putting up stoppers because you haven’t been listening to subtle messages it’s been sending.  So it needs to send something larger to get your attention.  An injury, for example.  Think of times when you have pushed through pain or exhaustion and ended up pulling a muscle or running yourself down until you caught a cold.  

* and sometimes that other person is the wise counsel, or the observer, talking some flipping sense into you. 
 
Yesterday my other person was trying to talk sense into me (and truthfully well on its way to becoming the person who puts up stoppers when the next day I woke up in complete exhaustion.)  In the last month I’ve been on the West Coast twice and have been jet lagging myself back and forth, not to mention delightfully taxing my brain to learn and integrate fantastic new information about both pelvic floor health and how side dominance and brain hemispheric patterns impact movement and emotional regulation.   

Moreover, during my most recent trip I had some, well, let's call them challenges. Involving travel logistics. (Side note:  I’ll always be grateful to the kindly Air Canada person who navigated my tired and disoriented self on the phone in a Jason Bourne-style way through the Toronto airport to solve my ticketing and baggage rerouting needs and help me arrive at my training on time. It actually was a very funny experience, truth be told.)
 
And finally, in addition to being physically exhausted and mentally spent, I feel sluggish as well because I pretty much ate my way across Canada (during those 27 hours it took to get to from one coast to the other, not to mention those trips to the pub with my compatriots at the end of each day's training . . .)
 
Um. well then. Yes. Thank you wise counsel. Time for a sleep, down-time, and a digestion reset.  

The point here is that our 2nd selves are in us 100 percent of the time.  As we grow our inner awareness, we can begin to ask what the 2nd self is telling us about our state of being.  Sometimes it will mean listening to wise counsel and subtle messages so that you don't get sick or injured. And sometimes you may need to dialog with yourself in the form of teaching your body/mind that it is actually safer than it thinks you really are.  As with everything in life, what action you need to take depends . . .on where you really are.  It requires paying attention.

Listening. Being.   

In the coming months I'll come back to sharing more about outcomes of these recent trainings, which also touched on how the brain maps where you are in space, physiological responses in the body, and how this and hemispheric patterns influence emotional regulation.  

A endless opportunity for learning stands before me. I hope you will journey along with me too.

 
UPCOMING EVENTS

Mark your Calendars! 


SUNDAY JANUARY 13 - NOTE DIFFERENT START TIME FOR THIS MONTH
Yoga Nidra and the Art of Conscious Relaxation
4:00-5:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 


SUNDAY, MARCH 24 
Amy Weintraub: Heartbreak as a Path to Wholeness with Amy Weintraub
1:30-4:30pm at Beloved Studio in Reston
Fee: early bird before March 23rd - $55. 

Amy Weintraub, author of Yoga for Depression and Yoga Skills for Therapists, is coming to town to share ways to nourish our spiritual practice, leading to more peace and healing within.  Amy will be leading participants through LifeForce Yoga® practices including mudras, mantras, breath, guided imagery, meditation and postures. I'm excited to be assisting Amy again!  For more information visit http://www.belovedyoga.com



Where are you going in 2019?
​
I hope that as this year draws to a close you will ask yourself about your deep heartfelt desires for 2019.  

How do you want to feel in the year ahead?

Where do you want to go in your life?

What support do you need to pursue these goals?


I'll be working on my answers to these questions myself.  

For now I know these things:  

I want to further embrace vitality.  I want to live abundantly in love, laughter, grace, and compassion.  I want a good dose of self-discipline to help me pursue my dreams.  I want to be open to new experiences so that I can more fully participate in the richness of being a human.  Essentially, I want to willing to fall sometimes, make mistakes and teach myself that I'm safer than I think I am so that fear won't be my master. I want to meet new people and connect with old friends.  I want to grow my inner awareness more fully.  I want to LIVE this beautiful, sometimes crazy life in more connection with the NOW.  

In 2019, look for these things from Heart Tree Yoga:  

*Classes and workshops to support pelvic floor health
*Special programs for people with Parkinson's
*A one-year program for women looking to transform their lives (and finally take care of themselves)
*More offerings related to traumatic brain injury 

and likely much more . . .

Until then.  

Care for yourself and be well.

Carolyn

Hello all, and welcome to Fall.  For real now.  

Please enjoy some self-care tips for Fall below as well as details of classes from Heart Tree Yoga.

SELF-CARE FOR FALL
What does Ayurveda have to say?

Today feels wonderful.  This morning was the first crisp taste of Fall.  It is an absolutely gorgeous day.  

I am someone who can feel the grip of cold quickly though and I know I need to prepare my body for the cooler temperatures that this true shift of the seasons is now bringing.

The science of Ayurveda, of which (full disclosure) I am still a new learner, urges that we find balance in our systems by moving with the rhythms of the seasons and the day, particularly adjusting our self-care regime according to these shifts.  

So I thought I'd share about a book I'd like to be exploring this Fall.  It is called The New Ayurvedic Kitchen: What to Eat for How You Feel by Divya Alter.

Some bottom line tips from Alter to help our internal digestive system are to move from the lighter foods of summer to foods that have qualities of being heavy (but not clogging), moist, warm, and soft, as well as have the tastes of being sweet, sour, and salty.   This means staying clear of dry, cold and raw foods that can be more difficult to digest.  Instead, since during this time of year and the coming winter our body must utilize more internal energy to heat itself, Alter recommends cooked foods that require less internal energy to break down and digest.  Soups are a wonderful option of course.  Warmed beverages are preferred too.  And the use of warming spices figures strongly into Ayurvedic suggestions for the season as well.  

Alter's Fall recipes include some yummy looking smoothies, warmed breakfast options, rice dishes, soup, stew, main course and side dish options as well as dessert items and warmed beverage ideas.  I hope to experiment, explore and discover my favorites in the coming weeks!  Maybe you can join me.  :)
 

 OCTOBER EVENTS

Mark your Calendars! 


SUNDAY OCTOBER 21
Yoga Nidra and the Art of Conscious Relaxation
4:30-5:30 pm at Body Grace studio in Vienna 
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 


REMINDER:  MONDAY EVENINGS 6:45pm-8pm, Body Grace Fitness and Yoga

Yoga for "Core" and Connection

A truly stable core allows the body to respond naturally, without bracing and excessive tension, despite changes in how fast you are going, how much weight you are carrying, or if you are changing direction.  This unique class is for people seeking to strengthen and balance their internal structure—“core” stability—through improved movement.  Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation to help practitioners experience how a supportive and responsive “core” emerges when you are moving and breathing well. Class suitable for all levels.


In addition, Heart Tree Yoga's special program  THRIVE- Supporting People with Parkinson's Through Yoga Therapeutics has begun.  Please reach out if you are curious about what's unique about this program! 
 

Care for Yourself and Be Well,

Carolyn

This month I'm sharing a story about a gift from last month's Pause.  I hope you enjoy it below.  

And, Heart Tree Yoga has an exciting NEW workshop this month on helping transform your relationship to pain and retool for healing. See details below!

HTY's THRIVE program for people with Parkinson's also begins again this Fall. 

Heart Tree Yoga's Movement and More video clips will resume next month. If you would like to receive these short clips on how to teach your body to move better, breathe better and feel better overall, I hope you will subscribe to our mailing list.  

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UPCOMING EVENTS
 SUNDAY SEPTEMBER 23
Yoga Nidra and the Art of Conscious Relaxation
5:00-6:00 pm at Body Grace studio in Vienna (NOTE new time for this month)
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected] 


SUNDAY SEPTEMBER 30
Retooling for Pain Management: Transforming your Pain Relationship through Yoga and Mindfulness 
1:00-5:30 pm at 2203 Abbotsford Dr (home of Martha Brettschneider)
Fee: $75
 
Do you suffer from pain related to tension, trauma, or other chronic conditions? Are you tired of band-aid approaches to dealing with physical discomfort? Do you want to understand what contributes to why you are hurting and integrate other therapies into your healing process? Join certified yoga therapist Carolyn Bagdoyan and mindfulness coach Martha Brettschneider for a restorative half-day retreat to unpack the components of pain and fill your toolbox with practical tools to manage pain more mindfully, intentionally, and sustainably. To register email [email protected]. Space is limited so reserve your spot early. 



THRIVE:  SUPPORTING PEOPLE WITH PARKINSON'S THROUGH YOGA THERAPEUTICS


I'm really thrilled to share that the THRIVE program is returning this Fall.  

THRIVE is a program I started to support people with Parkinson's.  It is a specialized, intimate program to designed to help build a toolbox of techniques to apply to the unique needs of each participant--to help respond to "what shows up" each day--whether the need is to manage energy, uplift mood, reduce anxiety, alleviate body tension, or build greater internal physical balance, stamina and support.  

THRIVE uses a unique combined format of private sessions and supportive small-sized community classes to help participants nurture a personal customized self-care practice.  The community classes will include time to review and reinforce what each student is working on with their customized program so that the practices can become more integrated and supported in daily life.

The group classes for this program will be held on Saturdays at 10am, starting October 6th at the Fairfax Presbyterian Church located at 10723 Main Street, Fairfax.  If you know someone with Parkinson's who you think could benefit from this unique opportunity, please be in touch or forward this along. Registration has begun. Reach out for additional details! 
 
,
Chincoteague's gift . . .
 
When I was a young girl, each summer I would visit my grandparent's alfalfa farm located in the desert in Lancaster, CA.  I haven't been back to Lancaster in many, many years, but in those days there was NOTHING else around.  I don't know how many acres of farm land they had, but the long roads leading to their small house had very few homes alongside. And where there wasn't alfalfa growing, there was just empty, dusty, dry dirt and rolling tumbleweeds.  I won't say that it was a very pretty place.  BUT, it offered this one thing that I especially loved: a brilliant night sky.  Because of course, out there in the nothingness (with no light pollution to speak of) the sky was LIT.  

I have treasured memories of sitting on the hard ground and just star gazing. The sky was so ABUNDANT with them. I would marvel at the shooting stars.  And this calm would wash over me as I gazed up to the heavens. It offered a sweet peace.  

In the later years, as those summer trips became a memory, whenever I would get the opportunity to visit a planetarium and see "tonights's sky," a sadness and longing would come over me.  Because in our modern cities and suburban lives, "tonight's sky" features only a few faint stars.  My heart would clutch that many (most?) of today's youngsters have never even seen what the sky REALLY looks like.  The planetarium shows will take you back hundreds, thousands of years and show you what people saw back then in those night skies, and every time I've seen this bounty it has brought tears to my eyes. 

Because I've developed this personal theory (which I assure you my boys have heard over and over again.)  I believe that star-gazing, specifically up at an abundantly filled sky, is a natural reset for humans.  Something that can naturally create awe, a chance to feel yourself in proportion to existence, and bring a calm within.  Essentially, a nightly recalibration of the nervous system. 

And it is the one thing that all of humanity once shared.  The one thing that no matter what one's socio-economic status, everyone had access to, everyone could share.  Truly, deeply, I believe that as humans, in an evolutionary sense, the fact that we no longer have this nightly recalibration impacts our body-mind and our fundamental physiology.  

So, what I'm saying is: I have an emotional attachment to stars and have a core yearning for the night sky of my youth. 

We were sitting at breakfast in Chincoteague a couple days into our vacation and Geoffrey says:  "Mom.  Last night I was sitting in the screened porch (at about 2:30 am) and saw a shooting star. So I went out to the deck and was amazed by the sky.  I decided to lie down on the deck table to look at the stars. And then I wondered how many shooting stars I could see.  You won't believe how many I counted!!"  (He stayed, lying on the table, pillow under his head and blanket over him, until 5:30 am).  And he joyously told me, "SIXTY-FIVE!!!"  He went on to describe various ones with enchantment and excitement. A few were particularly spectacular. 

Oh, the thrill for him. And the aching longing in myself. 

"Don't worry Mom.  Tonight I will wake you up. I will come get you and bring you out so you can see."

And they did.  My boys came to get me. I ventured out onto the deck from the screened porch, gazed up and gasped in awe. The SKY! So Clear! The stars!  So Many! The hazy banded stretch across the sky of the milky way.  OH!

They'd prepared the deck table for me to lie down on.  

"Mom.  Lie down here and look up at the sky and don't look away."

And I did. I stayed about 45 minutes until the sky was slowly overcome with clouds blocking out the view.  And saw a number of dazzling shooting stars.  

The next night I woke up in the middle of the night and went out on my own for awhile.  I can't really describe how special it was. That sense of calm. That sense of proportionality.  

I so wish we still had daily access to the natural reset of a simple gaze upwards. And, we don't. 

Instead we have to cultivate our resets in other ways.  And, I believe we MUST.  Because we as humans are meant to reset. We are fundamentally meant to bring ourselves back to balance. Daily. I believe this to be unfalteringly true.

On my bucket list is an intention to visit a star sanctuary someday. I've heard these places exist, where the land is protected from light pollution and you can see the sky as its meant to be seen. Oh, my heart.   



Care for yourself and be well.  
 
With light,
 
Carolyn

CANADA RECAP,  July Events and More

Canada RECAP

Launching and Loading - there's more to it than you think!
 
Nearly 3 years ago, I embarked on my first trip to Canada to attend a prerequisite training for the 1000-hour yoga therapy certification I'd set my sights on.  I knew I wanted a program that would help me learn more about how the body works. (Mainly because I needed to know in my heart that I could help people without hurting them.) I felt that a program that emphasized functional movement and delved more deeply into body biomechanics was what would allow me to practice yoga therapy in a way that was compassionate and safe. 

Last week, I returned from my 6th trip to Calgary.  Five of those trips were 2 weeks long as part of that CERT program.  And now, those CERT trips are done.  Over the next couple months I'll be finishing up some case logs and Ayurvedic studies, but the bulk of the program now is done.   At final completion, my tribe and I will have each completed 300 cases, as well as what feels like countless hours of study and discussion on the body, the inner connections of body, mind, and spirit, and how to see and be present with what is arising within ourselves, with each client we come into contact with, and indeed, with anyone we meet.  Oh, and an extraordinary year-long dive into the foundations of Ayurvedic practice.

I never could have predicted the that the journey would have unfolded the way it has, or how it would change how I feel as a person fundamentally.  But it has.

And each time I've gone to Canada we've had exceptional trainers come in to teach us some new mind-blowing new things.  This time was no exception.  

This time our guest trainer for 4 days was Kevin Moore, who introduced us to the marvels of side dominance compensatory patterns in the body, how these repetitive patterns are interpreted within the nervous system, how they contribute to pain and tension in the body, and how they relate to forces moving with gravity and gait.  Kevin's Reembody Method works to unravel these patterns and help the body renegotiate how it interfaces with gravity and movement in order to grow more ease of movement with less internal stress.  

One of the exciting things we learned is how the body's side tendencies influence how the body launches and loads in its process of interfacing with gravitational forces.  Basically one side of the body wants to load, and the other wants to launch.  Coupled with the dominance compensatory patterns we have, this repetitive behavior in the body means that some parts of us are continuously working (and getting darn tired); and, in some cases, the other parts of us are almost just strapped on and not working so much, or at least not contributing as much to how we move through the world.  

AND. IF we can encourage each side to take on a little more of the behavioral tendencies of the other side, ultimately we can set ourselves up to move with more ease and comfort using less effort.

In class we had a lot of fun exploring how to begin unraveling these side dominance patterns and how to change our launching and loading behaviors.  And I spent days--back and forth to class from my Airbnb--practicing and trying to integrate new launching and loading behaviors while walking.  (Full disclosure - this did require me to walk funny sometimes. I was a sight to be seen.)  But, what was cool is that after a number of days of practice, I had a very moving personal experience that shifted how I felt I was interfacing with the ground as I walked.  To be plain, for the first time I felt that I was walking with the Earth, rather than against it, and that the Earth was supporting me constantly.  The experience was novel and powerful, and honestly, brought me to tears.

And then, when I got home to Vienna, I took myself for a run. And, at the moments where I felt that my launching and loading was shifting towards where I wanted it to go--I felt like my body had tons more power and my run felt easier and lighter, which was phenomenally exciting for me.  AND. I need a lot more practice before I'm consistently launching and loading the way I want to.  But it's a start and I've every intention of continuing to nurture it.

More broadly though, I've begun to think about how we load ourselves and launch ourselves in life.  How if we pay attention, we can begin to recognize patterns here too.  We load ourselves repeatedly with the same thoughts and behaviors; launching the same.  What if we both explored loading differently and launching differently in our lives?  For example, what if we shared and distributed our load in new ways? How could that help us launch our lives in the directions we want to go?  

With CERT drawing to a close, my load is going to shift for sure. And I'll be exploring new avenues for launching in life.  Through this CERT process I've learned that creating shifts in life (like creating shifts in loading and launching) takes intention, commitment, and a daily dose of compassion towards myself.   AND.  It's where I'm headed.  


SUNDAY JULY 22
Yoga Nidra and the Art of Conscious Relaxation
4:30 - 5:30 pm at Body Grace studio in Vienna
Fee: $20 pre-registered: $25 drop-in

Yoga Nidra is an ancient practice that takes people into a state of deep relaxation through a guided meditative process and conscious visualization. Also known as yogic sleep, the practice gives rest to the mind, body and senses by drawing the practitioner into a state of conscious awareness—a brain state between full wakefulness and full sleep. This practice has been linked with reducing stress, tension and pain; improving circulation and immune functioning; lowering blood pressure and inflammation; and stabilizing mood. Yoga Nidra is generally practiced while lying down or in a seated position. For your comfort, please bring a pillow and wear comfortable clothing and arrive 15 minutes before class start. Mats and blankets are available at the studio or feel free to bring your own. Please RSVP to reserve a spot with Jan at [email protected]


"What you do every day is where you are going." 
One of my CERT friends made this comment while she and I were sightseeing on a breakaway trip to Banff and Lake Louise right before our final CERT training started.  Mind you, this friend came to be nicknamed "the Oracle" during the CERT training--and its easy to see why from her prophetic statement above.  

Yes. It's true. Said another way - We head in the direction that we devote ourselves to everyday. 

Welcome to why "Yoga" (with a capital Y) is a practice.  

My wish for you is that you will head in the direction that that you truly want to go. That is, the direction that is the deep calling and yearning of your life - the calling of your heart and soul.  Listen to it.  Hear it's calling.  Head it. And with a daily dose of self-compassion, devote yourself to it.  It's why you are here. 

Care for yourself and be well.  
 
With light,
 
Carolyn
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