Where to Find Yoga in Kerrville

Hello, people of Kerrville!

My name’s Mai, and I’m the founder of Kerrville Yoga. My mission is to bring peace to Kerrville through yoga practice. I want to create content that educates, inspires, and allows the people of Kerrville to practice yoga on a regular basis so that we can experience tranquility as a community.

Are you looking for a yoga class, but don’t know where to start?

My friend and fellow Yogini, Leslie Eastland, did a bang up job of putting together a comprehensive list of yoga in the Hill Country. There have been a few modifications to Leslie’s List. For instance, Humblin Bloom just changed their 9am Tuesday Thursday class to 9:30am so their out of towners can make it on time.

With 65 opportunities for you to do yoga in Kerrville every week, nothing hold you back from penciling in time for yourself. Remember that when you take care of yourself first, you are better able to take care of others.

So what are you waiting for? Attend a class today!

If you have any questions, comments, or additions for the chart, please email me at

pose@kerrvilleyoga.com

Namaste,

Kind People Are My Kinda People

Ana planted a seed last week that has already sprouted today. She asked me to guest teach at her Medina yoga studio on Wednesdays.

I woke up early this morning to go and do just that. My eyes popped open several minutes before my alarm went off. I laid in bed until the “DO DO DO DO DOO DOOO” music was silenced by my index finger hitting “Stop.”

Despite feeling a little under the weather, I got in the shower, got dressed, and was out the door by 7am. After a pick me up from PAX, I started the thirty minute drive to meet Ana and the girls for our first yoga class together.

Highway 16 carried me over the sleepy hills of Kerrville into the hairpin curves and rich oaky forests of Medina. The Prius’ headlights shone in a reflection against rumble strips. “GO SLOW” “USE CAUTION” “CURVE UP AHEAD” the highway reminded me that in life, we should go slow, use caution, and expect unexpected twists and turns.

When I arrived, the parking lot was empty, and we still had 15 minutes until class started. I was able to do my morning writing, review my lesson plan for the day, and mentally prepare myself for what was about to happen.

Ana pulls up. She gets out of the car, a vision of dignity and grace. Can I be like that when I grow up? I’m pretty sure we’re the same age, but still.

How can one woman embody so much beauty?

You can tell just by looking at her. She is a force of nature. I was thrilled to meet her last week. I am beyond excited to be working for her, with her, this week.

“I have something for you,” Ana walks up to me with two giant butternut squash from her and her husband’s garden. They are so huge, I have to use both hands to hold them. Seriously, could this lady get any more amazing?

I put the delicious gifts up and follow her in.

Entering the dismal building, bugs join us, prompting my hand to reach up and swat them away. A leaky sink drips water in a stream of rusty orange. The sinks are giving me dejavu. I have to laugh at those little kid sinks that I swear I have seen before in a dream.

We make our way to the yoga room. I sit down. Girls begin trickling in, one by one.

“The ladies are still getting used to their schedules. It might be a small class today,” Ana warns.

At first, I think it will just be a couple of us, but then it’s a few, and then several, and pretty soon, there isn’t room left for any more yoga mats. The word got out that a new instructor is here, and they are here to see what I’m made of.

I look out at a sea of curious and somewhat apprehensive faces. I get everyone’s name. I write down how they spell it, I ask if they have any injuries or things I should know about, and quietly take notes while everyone waits.

“GOOD MORNING AND WELCOME!” I strike the singing bowl.

Another student walks in.

“Awesome! We are going to have to make room for you!”

I ask a few ladies to make some space. We fit the last attendee in, and begin.

“ONE MORE TIME! GOOD MORNING AND WELCOME!” I ring the bell a second time.

I explain the nature of our flow for the day, what I expect from them, and what I want to accomplish during my time in this sanctuary.

“My intention is to provide you with a platform of deep breathing to carry you through the rest of your practice. Everyday, all day, we are pulled in all these different directions and rarely get a chance to take care of ourselves. Self care starts with smooth, deep breathing. When we are babies, we breathe with our whole diaphragm. As we get older, stress mounts, and we forget how to breathe.”

We do the deep breathing. We do the warm up. We do the yoga flow.

As we practice, I hear lots of good signs, groans of effort, sighs of relief, and laughter between sets of mini ab workouts. It’s like an ab workout on top of an ab workout, laughter is. I’m loving it.

At the end of class, I come around and ask permission to place my hand on their backs in childs pose to help them open up the ribs in the back body and fully expand into their entire lungs.

Finally, guiding the girls through final relaxation, one woman is sitting up, staring directly at me. Her gaze is held with such intensity, I feel the urge to look away from her, but I don’t. I look at her and continue giving the guided relaxation meditation as if shere were the only one there.

This may not sound like a big deal, but I suffer from social anxiety. When I am in a new crowd, it is very hard for me to feel comfortable. I have a hard time being myself and making eye contact for long periods of time is no easy task. But my teacher Rick recently said to me, “I see you closing your eyes when you teach. Don’t do that. Open them up. Look at your students. Watch what they are doing at all times so you can protect them from injury.”

I’m not sure if Gynna needed protection from injury, but I held her gaze anyways.

Soon, she relaxes her eyes, looks down at her mat, and lays on her back. By the end of the full body relaxation, everybody in the room is completely relaxed.

One young lady is almost snoring. That’s one of the best compliments I ever get after teaching a class. And yet, the girls somehow come up with more. They have more love and endless compassion to pour into my already bursting heart.

We bring our hands together at heart center and I say Namaste.

A round of applause breaks out. Smiles all around.

Today was a success!

The future of the Arms of Hope studio is looking bright. Ana says she wants me to come back in October and take over the Wednesday morning yoga teaching position. Her supervisor has approved Ana’s plan to renovate the building, told Ana that I will be compensated for my time and drive in the amount I requested, and is looking forward to the future of the yoga program.

So am I! Life is good.

Now, time to look up some butternut squash recipes...

Mother Nature in Medina

Mother Nature’s soul shone through a pregnant woman’s eyes.

Her piercing pupils cast an aquamarine and lime green light where they shone. Where she looked, she saw life. Where she touched, she summoned love.

Ana works for the Medina Children’s Home. The Arms of Hope extend to anyone in need. It’s Ana’s job to make sure their life has quality. She turns pieces of broken families into an intricate tapestry of sustainable netting for troubled youths to fall into. She is the health and wellness coordinator. She means business.

“I’m gonna take you on a tour of the campus,” Ana says to me as she motions to the door. I am here for a meeting to talk about their yoga program. We did the talking, now it’s time for the walking. And driving. She grabs the keys to an old clunker off the side table, and we leave her office for the next 30 minutes to time travel.

The musty machine around us twists between Medina’s dewy hills. She tightens her grip on the steering wheel and takes matters into her own hands.

“Do you see these houses?” she points. “These are the older ones that some of our residents still live in, but we are currently doing renovations.”

I slide from the right side of my seat into the car door as the clunker takes a sharp left.

“Now these. These ones. Do you see? These houses have recently been remodeled. We’re working on offering quality living space. It’s important for the people moving in to feel like they have more than just four walls and a roof. It’s a part of our House to Home project. We’re taking the old houses and giving them new windows, fresh coats of paint, and basic upgrades inside over the next two years.”

We continued through the quiet campus and discussed the nature of Arms of Hope’s mission.

Healing

The people she introduced me to all had something in common. They were healing. They were on campus to heal whatever wounds they could with the tools provided to them. And Ana has a secret weapon to combat the stresses of the resident’s life: Yoga.

Four sinks, knee height, in an abandoned building, look like a bizarre dream I had last Thursday. We pass the strangely familiar sinks and enter a uniquely inviting room for such an empty corridor. Maybe it is the Christmas lights Ana has strung over one of the hallway windows.

This vision of grace and compassion makes me believe that people do exist out there for the betterment of others.

Ana currently holds yoga classes Wednesday mornings at 8am in the vacant daycare building. When the time is right, she will transform the space into a modern hangout for the ladies to come do yoga in. Right now, the bare bones structure is part of the charm.

We get back in the car and head to the main office. I ask when I can see her again to talk more about ways I can help build their program up. She says I am welcome to guest teach their Wednesday morning class next week. A new Wednesday appointment is what I’ve been praying for. Is this some kind of miracle?

Outside the office door, a plant with colorful leaves sprouting in every direction grabs my attention.

I ask her what kind of plant it is.

“I don’t know,” Ana replies.

“I just put seeds in the ground and sprinkle water on them.”

Stability Precedes Action

Whether you’re in a Warrior 1, Downward Facing Dog, or Mountain Pose, your foundation anchors you to your breath. The diaphragm sits like a parachute, attached at the top to your sternum, at the bottom to your lower lumbar vertebrae. Those vertebrae are connected to your pelvis, your pelvis to your legs, and your legs to your feet. 

The thigh bone’s connected to the-

Hip bone!

The hip bone’s connected to the-

Back bone!

Sing it with me!

Support and Comfort

The floor beneath your feet not only supports you, it also comforts you. Our bones are designed to stack on top of each other. In a standing position, you are able to connect with your core and feel the heat or tapas that supports you throughout the day. When we lay down, the surface beneath us comforts us so that we may feel the cooling energy of the moon throughout the night.

How does it feel to walk in the dirt? Earth beneath bare feet heals the soul. That healing can only take place when we ground down like a tree by water. The structure is the most important part of your practice. Without structure, you can’t sit tall and breathe deep. Without structure, you can’t stand up with your heart lifted in Mountain Pose. When you do have an appropriate framework beneath you, magic happens. 

Rooted in Peace

Yoga Journal submits in a quote from this article, “From the core to the floor, we root down. This creates total body integration, or the movement of all parts. With total integration, we start to move with more ease and purpose. When you build a solid structure from the ground up, stress, imbalance, and rigidity melt away, and you begin to expand in new directions.”

The importance of creating a strong foundation on the mat translates to your life off the mat. Instead of being pulled in many different directions, you learn to stabilize yourself. Steady gaze, steady mind, and stable foundation act as a triangle of strength for your physical and mental health. 

Contribute to Human Kind’s Progress

When you are stable, you set yourself up for greatness. If you have the right tools, you can create a launchpad for success. Just like healthy eating sets you up for healthy digestion and healthy physique, an environmentally friendly foundation will send a ripple of wellness throughout your body as you practice yoga. 

You wouldn’t eat toxic chemicals, right? Then why would you practice yoga on them? 

A friendly team of researchers have taken the time to evaluate yoga mats for dedicated yoga practitioners to act on. “We took note of the material used to make the mats and how much of an impact it had on the environment and health of the practitioner. We sent samples of each mat to the Ecology Center in Ann Arbor, MI to test for any toxicity.”

You know you are contributing to the progress of human kind when you choose one of the Best Yoga Mats of 2019. You can decide the foundation you’re going to create. Go through the list. Choose which mat will work best for your needs. Stabilize yourself with one of these mats so you can start your practice off on the right foot.

What more can you do?

Taking your practice off the mat, consider the impact your choices have on your life and in the lives of others. Once you establish a solid foundation, express your gratitude through acts of compassionate service. Make mindful decisions when going out to eat. Think of your digestive foundation and how it impacts your mental foundation. Keep the environment in mind when buying products for your home. Be kind. Be gentle. Be strong.

Namaste.

The Slow Flow of Peace

The man who first inspired me to dig deeper into my yoga practice on and off the mat wrote a book called The Yoga of the Nine Emotions about the moods we are given when we enter this world. Peter Marchand expands on one mood in particular in his YouTube video Inner Peace - Part 1/3. 

The Nine Moods or Rasas broken down into three categories. 

• Unhappy

  • Anger

  • Disgust

  • Fear

  • Sadness

• Happy 

  • Love

  • Wonder

  • Joy

  • Courage

• Neutral

  • Peace

The men who came up with the Rasas debated on whether or not to even include peace as mood because one may describe peace as the absence of mood. But think of it this way. When you stand near someone who is in a peaceful state, their energy can be felt the same way as when you stand near someone who is angry or afraid. Your attitude shifts around that person because their emotional energy is real, and emotions can be felt on a physical level that transcends the body and enters the atmosphere. This is the debate that led to the inclusion of peace as a mood. 

But peace is a special mood because it can be mixed with the other ones. Peace can remain a constant in your life. You can be angry, but peaceful. You can be afraid, but remain calm. If you practice yoga, you will learn how to root yourself in peace by turning your attention inward.

If your moods are rooted in peace, you will experience creativity in all areas of your life. Even when a challenge arises, you will know things will turn out okay. If your moods are not rooted in peace, then you will ultimately feel sad all the time. You may look okay on the outside, but if you don’t check in with how your breath feels for a few minutes every day, you will get burnt out.

Do you feel sad right now? It is okay to feel sad. This is the best opportunity for you to let go of whatever it is that has made you sad. Are you angry? Afraid? Let it go. 

How do you let go of things that trigger unhappy moods? You recognize that some things are out of your control. You let go by inhaling and exhaling. You turn your awareness inward. 

Your reach of control stops at your actions and reactions. After that, it’s out of your hands.

Take some time to check in with yourself and you will feel completely different. Establishing an inner connection in the morning equips you to deal with roadblocks as they arise. Everyone has to find their own way of dealing with things. I suggest meditation, but I cannot do it for you. No teacher can make you a more peaceful person. The choice is yours to show up.

When you make that choice to practice yoga, a transformation occurs. A light switches on. You will never forget that feeling. Feeling your body, checking in with your breath, and turning off your chattering mind can be rewarding, but it is not an easy task. Truth be told, making time for peace is less like a task and more like a relationship. 

This relationship that you are building with peace needs a few things. The first thing that peace needs is your beck and call. Peace will not come without being invited in. All the other moods are asking for your attention all day long. They are pushing their way into your brain. So give peace a chance. Don’t let stress be your new normal.

Come to my Slow Flow class at Rick’s Yoga Therapy Friday mornings at 9am. 

Let’s find peace together! 

Namaste,

Mai

What is Pint and Pose?

FAQ’s you may have about Pint and Pose

When is this happening?

Every Sunday at 10am - Check the calendar for holiday hours.

What do we do?

30 Minutes of Beginner Yoga followed by a free beer or coffee. Mats are provided!

Where is it at?

Pint and Plow Brewing Company is located at 332 Clay St, Kerrville TX, 78028

Yoga and Free Beer Here!

When you see the sign that says “Yoga and free beer, here!” you may ask yourself a few questions like, How cool is this!?” and “where do I sign up!? Or “Do I have to drink beer?” and “Do we do yoga and drink beer AT THE SAME TIME?” Well, my beer bellied yoga friends, I have all the answers you need and more. 

Inspired by the beautiful Mary Walther who used to host PiYo and Pints in 2017, and after consulting with Mary, I reopened the gates of fitness and beer inspired get togethers at Pint and Plow in August 2018. 

We meet every Sunday at 10am for 30 minutes of Yoga followed by beer, coffee, or tea. And to answer some of your questions, YES! It is cool! We leave the garage doors open for cooler mornings and close them, kicking on the AC on hotter days. 

You don’t need to sign up, but if you want to give it a try, comment below, and I can have your mat set up this Sunday! New to yoga? This is the perfect class for you because it is all level. What does “All level” mean? It means I’m not teaching a beginner class so much as an intermediate class with beginner modification cues included with the more challenging postures. For instance, if I ask you to come to a Warrior three, and you’re not sure you’re ready to balance on one foot, I can show you how to shift your weight to the standing leg and strengthen it until your back foot naturally floats off the ground, and you can land safely without crashing, face first, into the concrete. 

Which reminds me of another common question, “Do you have mats?” YES! I have mats, and I have blankets (because we are on the concrete and I don’t want you blaming your bruised knees on me!) The supplies are limited, so, comment! Let me know if you have your own gear or if you need some! Tell me you’re gonna make an effort to show up! Let’s keep each other accountable. 

After class, you DO NOT have to get a beer. And we DO NOT have our drinks while we do yoga. Mary and I actually played around with doing a feel the beer class where you actually have the glass with you, and It was a lot of fun. But we might save that for when we are outside. Is this something you would be interested in? Should I plan an outdoor yoga event in the park with free beer? Let me know in the comments if you would come. 

And one more thing. I want to address the philosophy behind my program. I believe that we all need a chance to take a step back from our normal schedules, our normal practices, and our normal way of thinking to connect to the cosmic consciousness that is YOGA! Yoga means union. We are all united. 

Breathe deep, experience your body, and enjoy the company of your fellow yogis! I will be there. Todd will be there, and we can’t wait to hang out. Connect with yourself, connect with your friends. Connect with your spirit and find out what it’s like to relieve some of your stresses. 

Check out our Facebook group for more information, photos, and updates!

“The meaning of life is to just be alive. It is so plain and so obvious and so simple, and yet, everybody rushes around in a great panic as if it were necessary to achieve something beyond themselves.” Alan W Watts

You can just kick back, and relax! Cost is $10 for 30 minutes, is all level, and includes your FREE drink of choice. And again, it does not have to be a beer.

Thank you so much for joining me, I hope I answered all of your questions, and if you have anymore, don’t hesitate to message, comment, email, pose@kerrvilleyoga.com. 

Namaste!

Healthy Inside Out - 3 Ways Yoga Improves Your Health from the Inside Out

Photo by Eli Yoder

Your practice on the mat transforms your function off the mat in these three ways:

1. Yoga Makes You Happy

Your body needs exercise. If you are feeling bad, the emotions you are experiencing may appear in the form of a mental problem, but will most likely manifest into a physical problem. In yoga, we often say, “breathe into the area of pain.” Understanding that emotions are felt on a physical plain alongside a mental one gives us an opportunity to release a lot of tension. Motion discharges emotion. Therefore, when we move, we emote. If we emote and we don’t move, we get uncomfortable.

Yoga exercises the body and gives the brain a break. Your brain controls your body. However, your body can also control your brain. Mind and Body says in this article,

“Engaging in exercise can reduce anxiety and depression, improve mood, boost self esteem, minimize stress, and enhance cognitive functioning.”

Muscles and joints need to experience their full range of movement to stay healthy. If they don’t move, they become stagnant. Paired with the mounting stress of an abnormally busy lifestyle, we find ourselves in desperate need of relief. How can we find fast relief from stress? The answer is yoga. Yoga requires zero equipment, is easy to do at home, and benefits your health when practiced in fairly short intervals. Not motivated to practice at home? Try a 30 minute flow with us at Pint and Pose Sunday mornings, 10am @ Pint and Plow Brewing Co. Cost is $10 and includes a free drink. Nama’STAY and chat afterwards with like minded members of the Kerrville community.

   2. You Accomplish a Lot with a Little Yoga

You do not need to practice 104 rounds of Sun Salutations every day and twice on Sundays to reap the benefits of the poses. Ten minutes a day is perfect. 30 minutes once every Sunday will do. Start small with an attainable goal for yourself. Our friends at Gaiam yoga submit this way to be healthier when they say, 

“Starting with small, painless changes helps establish the mentality that healthy change is not necessarily painful change. It's easy to build from here by adding more healthy substitutions.”

Grab your diary, schedule a time to practice with us this Sunday! Join a group class at Good Life Fitness Center or The Center for Fitness, Kerrville. Take your practice home with you and make it a routine, first thing when you wake up, or right between brushing your teeth and going to bed. One of my favorite ways to practice yoga is sitting on my pillow before I lay down to read or sleep. A few seated forward bends and reclining poses can calm the nerves and help you get a good night’s rest. When you sleep better, you think better. 

   3. Get Out of Your Feelings and into the Groove

As someone who has suffered from anxiety and depression, I can say that sleep drives my mood. If I don’t get enough sleep, my routine suffers. If I sleep really well, I wake up refreshed, have energy to connect, and am willing to work out. When I work out, then my attitude boost goes through the roof. Harvard Health suggests, 

“The scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent.”

I don’t know the exact science behind it, but I can feel the natural chemicals kick in after I practice my yoga, go for a walk, or rehearse a singing meditation. Yoga means union. Unite your mind with your body.

If you are having a problem with an idea, person, or project, you will feel it on a both a mental and a physical level. If you can work out your physical body, you can take a step back from the negative space that those thoughts created in your head. Once you find what feels good, you can return to an inner state of peace. Your mind will come up with many different stories as to why you shouldn’t go try some yoga. You have to just move into it! There is no way to reason yourself into a good mood. You got to move it - move it! 

So, come move it with me! Pint and Pose Sunday @ 10am! $10 cash or Venmo.

Namaste <3

A Breath of Fresh Air - 5 Things You Can Do to Feel Your Best

Coming to you live from Ireland

Photo by Eli Yoder

Sitting in this gorgeous flat in downtown Dublin, I admire hues of purple, silver, and gold cascading down the mirror frame, the luxurious sofa, and the intricate chandelier. I feel like royalty! How many times have I vacationed in such a beautiful space? I can count on one hand missing four fingers. This holiday in Europe with my family is a breath of fresh air.

A breath of fresh air.

Despite the time being 12:04am, I am in such a state of euphoria, after touring Ireland, that I couldn’t possibly close my eyes and expect them to stay shut. My eyes are open. I feel woke. The rest of my party is either asleep or out exploring the pubs. However, I want to sit up with you and share something life changing. It has changed my life for the better. It has set me on the path of success, and I never plan on looking back.

In this video interview of Ben Pakulski, the secrets of being a successful person are explained effectively. These are not secrets so much as practices because you have to do them again and again, day in, and day out, in order to unlock your true potential as an athlete, business person, mother, father, etc. I have broken down much of what he said into 5 pillars of practice that you should be doing every day.

Number 1: Train Your Mind 

When we begin to train our minds, what happens? We’re doing great, but then a week later, everything falls apart. A story pops up in our head of why we can’t. “If you can’t, then you must,” is one of Ben’s favorite phrases. So many of my students tell me that they can’t journal because they can’t stick with it. Now, I will tell them, “Then you must.” You MUST journal everyday! Write your energy level (I like to draw a little gas gauge inspired by Mel Robbins), your top priorities, your accomplishments, and your intentions. Everyday routines like chugging coffee, scrolling through Facebook or Instagram, and rage driving around all the old farts of Kerrville to get to your job are doing diddly squat for your brain. Take a minute each morning to account for how you’re feeling, what you’ve accomplished, and what you want to accomplish.

Number 2: Train Your Body

Practice yoga! 

“Yoga is not for me.” 

Alright, Susan, whatever. Then what is for you? Walking? Running? Dancing? Get out and do it! Go lift heavy things, run a mile, Cha-Cha, real smooth! There are so many options for you to move. You know I’m all about that yoga life. Therefore, I preach the yoga gospel! While you may have an issue with yoga, you don’t have an issue with every form of exercise, do you? Find what feels good! And according to this article from Harvard Health, yoga is for everybody, even if they don’t realize it. Yoga stimulates the parasympathetic nervous system; rest and digest. We all need to digest, and we all need rest, which brings me to pillar number three.

Number 3: Sleep

Okay, I’m totally guilty of cracking this pillar off of its foundation, hurling it down the steps of my sanity, and laughing maniacally as the flying monkeys take control of my brain. But at least I’m aware of it, right? Sleep can be a tricky one to keep up with. No two days are ever the same, and sometimes life demands we stay awake longer than we planned. We can’t let the flying monkeys win. Train them to guard your pillar of sleep by giving your body a job before you go to bed. Your body’s job: just relax. Scan your whole body for any areas of pain or discomfort. Really tune into the frequency of your body language before going to bed and you will have a much easier time falling asleep after you have addressed its needs. While insomnia does exist, it doesn’t have to take control of your life. Get into a regular sleep schedule and maybe the flying monkeys won’t need to guard your sleep patterns at all. 

Number 4: Meditate

I make meditation time a non-negotiable part of my week. My goal is to practice it everyday, but that doesn’t always happen. So, I set a one hour block every week to meditate alone, no matter how I feel or what I have to do. What happens when I don’t live with integrity for my meditation? Everything feels uncomfortable. I want to jump out of my own skin. Little things irritate me in a way that can ruin my whole day. I fail to see the bigger picture through thankful eyes when I don’t meditate. Sitting with yourself may sound uncomfortable, and it is, but you know what’s even more uncomfortable? Not meditating! Focus on one thing. It’s not hard, you just have to practice. Read some scripture. Meditate on a Mantra. Meditation doesn’t have to be a big, arduous task. Try five minutes of breathing. Sit on the floor with your legs crossed. Can you count your breaths? What does that feel like?

Number 5: Start Small

I encourage you to start with those five minutes of breathing everyday. Sit. Breathe. You can do that! I believe in you! Have a healthy snack afterwards. Go for a short walk with your dog. She will thank you for it. Try yoga at home! There are many videos out there, my favorite short yoga videos are by Yoga with Adriene. Once you take the small steps of walking, breathing, fueling your body with healthy snacks like fruits and veggies, you will be able to focus on the hard core objectives of your day, week, and life’s purpose. 

This day is a beautiful gift. You are nobility! Breathe in the fresh air of The Kingdom. 

Namaste

Yoga with Tivy Teens

"Live life after death - pledge to donate your body.”

― Amit Abraham

Donor Dash YOGA at 5:15pm on Sunday April 28th

Affiliated with the Texas Organ Sharing Alliance, Tivy Teen for Life - Emily Holekamp - has invited Kerrville Yoga to donate a heart lifting yoga flow on Sunday, April 28th at 5:15pm to the participants of the Donor Dash. The race starts at 5:30pm at the Lehman St. Park. Come early to stretch your body, warm your muscles, and boost your energy with the breath synchronized movements of yoga. This fast flow is designed specifically for runners. No mat required. Bring your beautiful body to celebrate life before we run.

According to this article in the Kerrville Daily Times, 65% of Kerrville citizens are registered organ donors. While that may sound like a great number, everyone should be registered to donate their organs. It doesn’t hurt you to be an organ donor. The only thing it will do is give someone else a chance when your time comes. When you decide to make this choice, your loved ones do not have to make it for you. Take responsibility for your body by literally offering up your heart.

Are you ready to give the gift of life?

If you are interested in giving this gift, you can register at https://www.tosa1.org/. If you want to learn more, join us at the Donor Dash on April 28th at the Lehmann Monroe Park. Come early to get your T-Shirt, breathe, stretch, and meet people who want to give back just like you do.

Farmer's Market Yoga

Hi, friends. Mai here. Have I told you about my goal to plant seeds of peace and compassion in the hearts of Kerrville’s youth this Spring? That’s why I’m doing free yoga for kids at Kerrville Farmer’s Market - Downtown.

“Spring has returned. The Earth is like a child that knows poems.” -Rainer Maria Rilke

I am ready to engage with anyone in conversation, but especially children. Rather than avoid eye contact with little ones, I hold a steady gaze when they look my way. I want to hear their story. I ask them questions about what they are doing, how they feel, and the relationships that they are most thankful for. Nothing holds me back from treating them like normal humans.

Kids must pick up on this because, no matter where I am, they naturally flock to me. At the Kerrville Farmer’s Market - Downtown, an organic following of little bare feet accumulates beneath my tent every Friday evening. Getting children to participate in yoga isn’t difficult at all. Instead of forcing the idea on them, let it be their idea. Bring them to the market and let them watch! It won’t be long before they ask to join.

How Does Yoga Help Youth?

While it might look like a performance, we are completely focused on the breath when we “meow” in Cat Pose, “Moo” in Cow, “Arff Arff” in Down Dog, and “Sssss” in Snake. We stand tall like the Tree, clear our minds, and breathe. I will teach them how to ground down and be confident. Doing yoga meets the needs of every child by providing a sense of security in their own body, stability in their own voice, and consistency in their breathing. I think that’s important for kids to learn how to do. Just breathe. The gimmicks are to get their attention. The takeaway is that they can experience their bodies as individuals while also getting encouragement from their peers. When we have fun with yoga, we create an environment of peace and learning.

While I do not have children myself, my desire to share in the joy of life with kiddos has been with me since before I can remember. If you are interested, yoga at the Kerrville Farmer’s Market starts at 5pm this Friday.

Namaste

Quality of Life - Guest Blog

Improving Your Quality of Life with Yoga

Hello, fellow Yogis! My name is Tyler, and I’m a writer and yoga enthusiast, living my best life—one ujjayi breath at a time. This week, your guru, Mai, has graced me with the opportunity to share my practice and discuss some of the lesser known benefits of yoga.

Before we begin, I’d like to take this time to thank Mai for opening her practice to another writer and exuberating a mindful approach to life and her studio as a whole. We can all stand to learn from her as we continue to grow ourselves.

“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” - B.K.S. Iyengar

Yoga is one of the earliest forms of exercise with its inception dating back thousands of years ago in India. Unlike most traditional exercises, it goes beyond merely increasing your body’s strength.

Whether you’re new to yoga or a seasoned veteran, it might not be surprising to hear that yoga is meant to make your entire entity stronger: mind, body, and soul.

What may be shocking—and commonly overlooked—are the additional health benefits yoga practitioners of all ages experience.

Without further ado, here are two areas of your life that are facilitated by yoga.

#1 Yoga Improves Heart Health

Much like any other exercise, yoga is considered a physical activity, so naturally, we’d expect to see an increase in strength, stamina, and balance. Where yoga differentiates itself is the added stress relief and cardiovascular support.

Skip the Stress Ball and Strike a Pose

It’s Saturday morning, and you just walked into class. The night before was long. Whether you went out with friends, drama with family, or insomnia keeping you awake—you know as soon as you step onto that mat, you’ll immediately release all worldly stress.

What most people don’t understand about stress is that it can cause serious physical issues.

For example, stress releases hormones like cortisol and adrenaline, which narrows arteries and increases blood pressure.

By practicing yoga, we can decrease the adverse effects of stress and encourage healthy heart function.

Hatha Isn’t the Only Healthy Yoga

In one study, researchers from Johns Hopkins found that the blood measurements and waist circumference—markers for heart disease—improved in middle-aged adults who practiced yoga for three months.

Furthermore, all branches of yoga can lower your blood pressure, blood cholesterol, blood glucose levels, and heart rate. This makes your daily, weekly, or monthly practice a significant defender of your heart.

#2 Yoga Improves Your Sleep

Each night, it’s estimated that over 60 million Americans suffer from a disorder that restricts the amount of sleep they get. This means that about one in every five Americans isn’t getting a fulfilling night’s rest.

If this sounds like you, you’re not alone. I used to struggle with chronic insomnia and excessive snoring—that is, until I started doing yoga.

Practicing yoga can be an invigorating way to start your day or a gentle and restorative approach to end it. A nationwide study found that more than 55% of people who did yoga found that it helped them sleep better.

In regards to untreated and undiagnosed insomnia, researchers found that yoga significantly improves overall sleep quality, sleep duration, and sleep efficiency.

Local sleep specialist, Dr. Matthew Huff, recommends pairing yoga with some form of sleep relief—whether it’s a CPAP machine or an oral appliance.

For your convenience, here are some yoga poses that are proven to prepare you for a good night’s rest:

● Lying Butterfly (Supta Baddha Konasana) - Also referred to as reclined butterfly pose, begin by sitting on the floor with your legs extended. From there, bring the soles of your feet together with your knees out to the side. When you’re ready, engage your core by pulling your lower abdomen up and in, and lie back. Stay in this position for five to ten full breaths.

● Final Relaxation (Savasana) - This pose is one of the most common and it’s found in all types of yoga classes. Traditionally, we use Savasana as the final relaxation pose in class, but we can use it to prepare the body, mind, and soul for sleep as well.

Just lie on your back with your legs straight and arms at your sides. Rest your hands about half a foot away from your body with your palms up. Let your feet fall inwards and close your eyes. Stay here for about five minutes, focusing your breathing and concentrating on being both fully aware of and unattached from the present.

● Legs Up the Wall (Viparita Karani) - This pose aims to relieve tired legs and feet, stretch your lower back, and calm the mind. You can begin by sitting with your right side against the wall. From there, gently turn your body to the right and bring your legs up the wall. Once comfortable, your head, shoulders, and back should be touching the floor simultaneously. Let your arms rest at your side with palms resting up. Close your eyes and hold this pose for about five minutes.

Boost Your Quality of Life with Yoga

Life is chaotic, but by practicing yoga, we’re providing our bodies, minds, and souls with clarity and purpose. As you go forward with your practice, remember that yoga isn’t a single-purpose activity. Ultimately, you hold the key to satisfaction—no one else understands your needs more than you. Stay true to yourself and your practice, and if all else fails … Keep breathing.

Namaste.

No Bones About Bones

Osteoporosis is the thinning of the bones. It is common among our elders but can occur for a variety of other reasons such as inadequate calcium intake or hormonal imbalance. Risk of fracture is possible in people of all ages. Diet and exercise will help us fight against the frailty of the bones. Hormonal balance will stimulate bone growth. The parathyroid hormone maintains calcium levels in the blood and stimulates bone formation. Yoga will help you have better posture, stronger muscles, improve your muscle coordination, and maintain healthy amounts of muscle, fat, and stability within your body.

Before we dive into yoga, take into account what you’re eating. When creating strong bones, the diet must be considered. Absorb calcium by maintaining a healthy intake of fats, oils, fruits, vegetables, and sunshine. Fresh air and sunshine should be prescribed to all patients with osteoporosis as the sun emits Vitamin D, which everyone needs to absorb calcium. If you have osteoporosis, avoid eating too much oxalic acid found in foods like spinach, chocolate, and artichokes. Talk to your doctor about getting lab work done to make sure you are actually absorbing the calcium you eat.

Yoga incorporates movement with mindfulness. Now that we have covered the movement of food into the body, let’s turn our awareness to the body itself. Weight bearing poses are the key. Poses like Tree help us to avoid sprains, fractures, and breaks by shifting your balance. As you balance, your body strengthens its awareness of space. The body’s awareness of its relationship to space is called proprioception. Yoga allows us to really explore this relationship. We can think with more clarity when our body knows where it is. This practice of awareness benefits the mind as well as the body. As we bring home what we learned on the mat, yoga enables us to move mindfully throughout our daily tasks. When we are aware of the way our eyes move and how our body follows, we prevent the risk of falls and use more caution during repetitive transitions like getting up and down from a chair or in and out of the car. When we move with intention, we protect ourselves from avoidable pain, strain, and stress.

Try these 8 poses at home:

• Wall Rotations: Stand with your shoulder and hip against a wall. Inhale your arms up overhead. Exhale your hands to the wall behind you. Turn to the other side and repeat.

• Mountain to Tree: Stand tall. Balance on both feet. Shift your weight to your right foot, pick up the left heel. Slowly bring the left foot to the right calf. Tree. Hold for a breath and then return to Mountain. Change sides.  Shift your weight to your left foot, pick up the right heel. Slowly bring the right foot to the left calf. Tree. Balance and breathe.
  

• Mountain to Table Pose: Stand tall in Mountain. Inhale your hands above your head, exhale them to the ground. From your forward bend, plant your palms, and walk your feet back. Place your knees of the ground. Hands under shoulders, knees under hips, breathe and feel the stability of the hands and the balls of the feet. This is Table. Inhale and exhale with neutral spine.
  

• Down Dog to Nose Touch Floor: From Table, lift the knees off the floor and lift the hips into the air. Down Dog. From Down Dog, touch your nose to the floor a few inches in front of your hands. From Nose Touch, return to Down Dog and repeat. Inhale Down Dog. Exhale Nose Touch.
  

• Plank to Child’s Pose: From Table, pick your knees up off of the ground and feel the strength in the arms. Plank. From Plank, bring the knees down and rock the hips back to the heels, bring the head to the ground, keep the arms outstretched. Child’s Pose. From Child’s Pose, send the hips forward, come up off of your knees, and grip the mat in Plank. Continue for as many breaths as you can. Inhale Plank. Exhale Child’s Pose.
  

• Down Dog to Mountain: From Down Dog, walk the feet to Forward Fold, bending the torso over the legs. Keep the knees bent as you inhale your arms up and then straighten the legs out in to Up Salute, standing tall with hands above the head. Bring hands down by the sides with an exhale.
  

• Wide Down Dog: From a table top position with hands under the shoulders, knees under the hips, bear weight on your hands and lift your hips up into the air. Widen your stance by moving the feet more than a hips distance apart. Bob hips up and down in wide dog to build upper body strength, core strength, and to stretch the legs.
  

• Three Legged Dog Knee to Elbow Touch: From Down Dog, press into your hands and one foot as you lift the other foot into the air. Inhale lift the foot as high as you can. Exhale, bend the knee, bringing it to the elbow on the same side of your body. Return to Down Dog or Child's Pose before doing the other side.
  

Give your mind a blueprint that clearly defines the outcome you desire; you desire strong bones! Imagine yourself working out, and you will be more motivated to do so. How does visualization influence your focus and determination? Think about living a healthy lifestyle full of calcium rich foods and regular exercise. Picture it in your head. Live a long and healthy life by incorporating yoga into your daily rhythm today.

The Word: Is Yoga Religious?

After extending an invitation to Good Yoga to a fellow gym member one morning, Norbert received some interesting feedback. The woman gave her opinion, followed by a rejection to join us.

“She said she’s not coming to yoga because it’s too religious,” he told me.

Religious: adjective

1. of, relating to, or concerned with religion:a religious holiday.

2. imbued with or exhibiting religion; pious; devout; godly:a religious man.

3. scrupulously faithful; conscientious:religious care.

If we follow her meaning to the first definition, yoga does concern itself with the Hindu religion. Yoga means to yoke. The ancient Indians who ran with Patanjali were trying to yoke themselves with the celestial beings. Through purification of body, mind, and soul, they felt closer to God.

Exploring the second definition of the word religious, we discover another truth yoking yoga to being a religious practice. You can most assuredly do yoga religiously. Again and again. Day and Night. The different sequences are actually designed to be done in the morning, several hours after lunch, and again in the evening before bed. Meditation and art are the same in that they take religious practice to get good at.

At the end of our definite journey, a beautiful description of yoga is found. Scrupulously, faithfully, and conscientiously, we move our bodies in and out of the poses. With a mindful inhale, exhale, the poses are practiced all over the world. Around the world, they are practiced with the same religious care for the present moment.

The word religious does describe yoga. Do you have to subscribe to Hinduism to practice it? Do you have to do it everyday? Do you have to move with acute attention to detail? You do not have to do any of these things.

All you have to do is strengthen, stretch, and explore what feels good. That’s all I’m asking.

Namaste

Religious Yoga

Fall Transformation: Keeping Yourself in Check

The leaves fall from the trees. The bittersweet smell of cold air makes noses run. Red lights seem to linger, coffees cool too quickly, and the sneezing never ceases.

Autumn rings the Vata Dosha bell.

The winds of change stir up unease and unrest.

There are ways of dealing with such energies. Let us embrace a few simple rules to follow at this time:

• First off, DO NOT SKIP MEALS. It is easy to skip meals with the justification that the holidays are upon us, and lots of food will be had at the end of the month. However, our bodies need a regular intake of food to stay happy, work properly, and fight off infections. Therefore, secure something warm to eat before heading off to work or play. Breakfast is the most important meal of the day.

• Wear comfortably warm clothing that allows you to stay cozy as you move throughout the day without feeling encumbered. Cover your toes. Consider wearing a hat. Our heads, hands, and feet are where heat escapes the fastest.

• Follow a set schedule. While life may throw us curve balls, if we establish a balanced schedule that includes work, play, food, and sleep, distractions are less likely to make us forget about doing the everyday important stuff. Whether it’s on your google calendar or in a tangible notebook, physically entering in a time with a purpose will help you stay sane.

• Communicate. Talk to each other. Speak up! Seek first to understand and then to be understood. It is easy to have a misfire and hurt feelings or get tangled up in giving unwanted gifts. Tell your people you are thankful for them. Don’t get swept away in the Black Friday frenzy! You don’t need more stuff, you need more good times and stories around the fire.

• Lastly, slow down. Let go of unnecessary thoughts. Strip away the distractions of the mind by taking a few minutes every day to meditate on stillness and relaxation. You can sit on the couch with your pet. You can make some art. If you are not in the mood to sit quietly in a dark place, go for a short drive and listen to calming music without vocals. Find something that works as a well of peace for you.

Namaste

Transformation