March Movement Challenge

 

"An amaryllis is always waiting to delight and surprise you, even when your world seems cold and dark."

Susan Meissner

March is here, roaring in like a lion under a Leo waxing gibbous moon, with 20 more days until spring. February brought a lot of snow and cold here in New England. Large piles of dirty, white mounds line our streets and obstruct our sidewalks, which will bring a wet, muddy thaw this year. To carry me through this winter, I've enjoyed the unraveling of my red amaryllis blossoms. It was a nice surprise to see 4 big blooms on this one mighty stem. This flower is a symbol of hope and inner strength, two important virtues reminding us of the power of resilience and growth. The amaryllis is often called the winter rebel as it bursts into bloom despite the cold and dark season of winter. 

We welcome this new month with a full lunar eclipse on Tuesday, March 3. As the Earth sandwiches itself between the Sun and the Moon, casting its shadow across the lunar surface, it will create a "blood" color due to the longer red light waves that bend (refract) toward the moon. Waves of light come in various lengths and as sunlight passes through the Earth's surface, the shorter blue wavelengths will scatter and the moon will be visible to the naked eye as a deep red. During the 58-minute period of totality, the moon will be illuminated by the light of every sunrise and sunset that is happening in the world at that moment. I live in the Northern Hemisphere and the lunar eclipse will begin at 6:04 AM, peak at 6:33 AM, and end at 7:02 AM. Moments marked by these phases of events are special as they don't happen often, the next North American lunar eclipse won't be visible until New Year's Eve 2028. 

March is a month of hope, a placeholder for the transition of winter into spring. As someone who is directly impacted by the current events in my life (a working mother/partner raising teenagers), in nature (winter/snow/ice), in the news (tragedy/ongoing violence), and in the world (environmental devastation/climate change), the choices I make to stay calm, balanced, and focused are inspired by life's challenges and joys. Moving my body has always been a form of healing for me and sharing this knowledge with others fills my heart. 

This month's Movement Challenge is a foundational standing lunge pose that builds lower body strength, hip flexibility, and posture alignment. Warrior 1, Virabhadrasana, (vira meaning hero/warrior, bhadra auspicious/friend, and asana pose) symbolizes strength, fortitude, focus, and overcoming adversity. Combining Warrior 1 with Willpower Pulses, reaching the arms up overhead with open, extended hands, then pulling the elbows in towards the ribs squeezing the hands into fists, energetically harnesses confidence, power, and control. Mushtika (fist/closed hand) Bandhana (lock/seal) is the practice of opening and closing the fist. Rhythmically clenching and releasing the fingers improves joint health and grip strength. In addition, I've added in a functional movement exercise called kneeling step ups with the a chair and a weight. 

All the videos below have been posted to my YouTube channel. Start where you are, connect to your breath, and switch sides for a balanced practice.

Standing Warrior 1 Willpower Pulses

Seated Warrior 1 Willpower Pulses

Hand Clenches

Kneeling Step ups with a Chair

Kneeling Step ups with a Weight

My previous 'Movement Challenges' start here. As each month passes, this collection of yoga poses and functional movements are slowly growing, allowing creative opportunity to tie them together for a short, daily, mobility routine. 

Please find my current yoga teaching schedule below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer 

My previous 'Movement Challenges' start here. As each month passes, this collection of yoga poses and functional movements are slowly growing, allowing creative opportunity to tie them together for a short, daily, mobility routine. 

Please find my current yoga teaching schedule below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

February's new moon nature mandala honored the lunar new year, shedding the year of the snake and welcoming in the year of the fire horse. Red amaryllis petals for strength, luck, and fortune, dried calendula for healing and soothing with bound scolecite for peace, calm, and serenity during turbulent times. 

February Movement Challenge

 

The shortest month of February begins with the full snow moon. We are in the coldest stretch of winter, the halfway point from the winter solstice to the spring equinox with the reminder that the final push of winter requires endurance and patience. The light of the full moon is a beacon, a consistent, recurring force in the night sky, a reminder that as seasons shift, nature is resilient, and so are we. In the midst of all the chaos and violence filling our world, our hearts can feel heavy. Staying close to the cycles of nature brings with it a promise of hope, for change, renewal, and the return of light. When I look up at the moon, I feel at peace. Being in nature is healing, it fills me with sensations of calm and comfort. The shared experience of being able to gaze at the same moon across time and distance has the power to bind people together, fostering a sense of connection, love, and shared humanity. This concept carries and uplifts me when I'm sad, angry, confused, or feel like I'm losing hope.  

Nature is a great inspiration to me, I look forward to the beauty of the changing seasons and this is reflected in my movement practice. I have been teaching yoga for over 20 years now, sharing resources of moving, breathing, and meditating provides meaningful connection, creative expression, and fulfills my desire to help others. 

February's Movement Challenge offers shoulder and spinal mobility within Warrior II, Virabhadrasana. In Sanskrit, vira means hero/warrior, bhadra means friend/auspicious, and asana is the pose. In Hindu mythology, Virabhadrasana symbolizes the fierce warrior created by Shiva representing strength, focus, and courage. Warrior II is a standing pose with the front knee bent, thigh parallel to the floor in a lunge. The back leg is extended and engaged. The torso is centered over the hips and the arms extend out from the shoulders in a T-position parallel to the floor, palms facing down. Focus the gaze forward over the front middle finger. A strong and stable lower body in Warrior II will allow for fluidity in the upper body. The videos below show a few options for moving the spine in all directions and encouraging shoulder mobility, reaching the arms outward then upward (Reverse Warrior II) lengthening into a side bend, gentle twisting, moving the spine in flexion and extension, and adding in torso rotations. Using a chair for support in Warrior II may be helpful. Start where you are, find your breath, and see where you progress over time. Once you feel complete, switch sides for a balanced practice. 

Self holding techniques provide soothing regulation to the nervous system promoting feelings of safety, calm, and relief from distress. I learned these techniques through reiki, a practice of sending love, care, and healing through the hands. By using physical touch, such as wrapping your arms across the chest, clasping the hands to the opposite shoulders as shown in butterfly-hug below, cortisol (the primary stress hormone) starts to decrease, heart rate, and blood pressure lowers sending a calming message of self compassion to the nervous system. 

Karuna is Sanskrit for compassion, defined as a sincere wish to relieve the suffering of others. Karuna is a verb, an action of help, "karu" translates as "to do"or "to make" or "to act". Within the context of Karuna, compassionate action is alleviating the suffering of others. Karuna, compassion, mercy, empathy, or kindness is one of the "four divine abodes" along with "metta" loving kindness, "mudita" sympathetic joy, and "upekha" eqanimity, which cultivates an awakened heart and mind.

Compassionate action starts with the self. Try the suggestions above to cultivate self care and compassion. Check in with how you feel before and after.

My previous 'Movement Challenges' start here. As each month passes, this collection of yoga poses and functional movements are slowly growing, allowing creative opportunity to tie them together for a short, daily, mobility routine. 

Please find my current yoga teaching schedule below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

January Movement Challenge

"Everything in nature is imperfect, and it is because of that imperfection that growth is possible." Brianna Wiest from 'The Mountain Is You'

January has arrived, the first month of the calendar year, fresh and full of possibility. This is also a core winter month in the Northern Hemisphere, known for being the coldest period due to the earth's tilt away from the sun. Even after the return of light on the winter solstice, there is a thermal lag as nature takes its time (months) to rewarm. Winter is a time for rest, renewal, and recharging after the holidays. Finding rituals that sustain and support during the colder months can be helpful in navigating the balance of effort and ease. In general, slowing down in winter conserves energy and resources. Due to decreased temperatures in winter, the body works harder to maintain warmth causing faster fatigue. Our natural circadian rhythms shift as the sun sets earlier increasing our need for cozy comforts and sleep. Winter often brings a lack of motivation due to decreased sunlight which can affect our mood. Some people experience the "winter blues", a potential sign of Seasonal Affective Disorder (SAD). Healthy lifestyles build resilience and discerning what is best day to day is a personal decision. Listening to what your body, heart, and mind need is a good place to start. Be gentle with yourself, seek out help as needed. To help shift your mindset and boost energy levels, move your body, exercise, get outside for a walk when the sun is shining, find ways to increase natural light in your home, and add moments of rest into your day.

For those who are looking to stay active and find new challenges in movement patterns, I've been highlighting a monthly yoga pose combined with a functional movement exercise. This month, I'm sharing Mountain pose and Sit to Stands, a fundamental movement of daily independence. Mountain Pose, or Tadasana (tada = mountain, asana = seat/pose) is a standing, upright yoga pose that builds body awareness and serves as a base for many other yoga postures. Grounding into your feet with earth energy represents the unshakeable nature of a mountain. The lower body's strong, steady base allows the upper body to reach towards the sky, creating expansive awareness and a receptive, open heart. 

The Sit to Stand exercise is a bodyweight movement (essentially a squat) of rising up from a sitting position to a standing position without the use of your hands strengthening the core and lower body muscles. As a nurse, I have performed the 30 second Chair Stand Test (also known as Sit to Stand) with many of my patients as a clinical assessment used to measure lower body strength and fall risk. I've combined this movement with mountain pose as it is a natural progression of where you land once you are standing up. From a sitting position, the action of pressing down through the feet, hinging forward with the hips, and lifting yourself up is an indicator of health and longevity. To perform this exercise, count how many times you can move from a full Sit to Stand in 30 seconds without using your hands. Normal values vary with age, gender, and medical history. You can read more about the specifics of this assessment and the scoring averages of the Chair Stand assessment on the CDC/STEADI resource page. Be gentle with yourself, if you find that moving from a sitting position to a standing position without the use of your hands is challenging, start where you are. Use your hands to push off your thighs or chair seat to get up. If you practice this exercise consistently, your core stability and muscles (glutes, quadriceps, hamstrings, and calves) will get stronger. 

 

For increased strength progression, try adding a weight as you move from sitting to standing mountain pose. For even more strength progression, try single leg sit to stands (not shown in video). 

My previous 'Movement Challenges' start here. As each month passes, this collection of yoga poses and functional movements are slowly growing, allowing creative opportunity to tie them together for a short, daily, mobility routine. 

This winter, I'm prioritizing moments of rest into my days. Start simple, listen to a guided meditation, enjoy a warm beverage, sit quietly with a sweet pup, or practice Savasana (Corpse Pose). Time is always a factor when adding more things into your day, but even 5, 10, or 20 minutes of rest can make a big difference for your nervous system. Rest allows our body to heal, repair, and strengthen which decreases mental and emotional stress, preventing burnout and overwhelm. Rest is true self care, a reconnection with what we truly need.

Please find my current yoga teaching schedule below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

"Instead of perfection, focus on progress. Instead of having something done perfectly, focus on just getting it done. From there, you can edit, build, grow, and develop it to exactly what your vision is. But if you don't get started, you'll never arrive." 

Over the holidays I read 'The Mountain Is You' by Brianna Wiest. This inspiring book of self discovery uses the metaphor of a mountain as being the obstacle between who you are and who you want to be. It's a guide, much like a compass, to help identify your own self sabotaging behaviors (procrastination, unhealthy habits, etc.) that are preventing you from finding your true north. Strategies are discussed to help manage and transform these internal mountains into paths of transformation and inner peace. I filled my journal with many notes and quotes from this book, it continues to be a resource for the inevitable ups and downs life throws our way. 

December Movement Challenge

 

Downward Facing Dog Pose, Adho Mukha Svanasana 

In Sanskrit, adho translates as "downward", mukha as "face", and svana as "dog".

As we enter into the last month of 2025, I'm reflecting on this past year as well as looking forward to what will come. December is a busy month filled with the seasonal spirit of giving, hope, celebration, and the beginning of winter. Living with the seasons provides a beautiful template for a movement practice. Aligning with the energy and action of natural cycles is a practice of mindfulness. Notice, observe, and sense how you might shift into the changing season as the days and months unravel with more ease, awareness, and presence. During the summer and fall months, I'm likely to get outdoors for low to moderate intensity exercise as the weather is warmer and the days are longer. During the winter and early spring, I aim for shorter, higher intensity workouts with a morning or mid day walk to get the most of the sunlight. With only a few weeks of fall remaining, embrace the upcoming season of winter by allowing for more rest and recovery. With regard to movement patterns, notice how your body wants to move when you wake up, and see how you might want to seek out new routines as each day passes. Observing how you feel with care as the day moves toward afternoon and evening can be insightful as well. 

Since September, I have shared a monthly yoga pose alongside a functional movement pattern providing an active and engaged perspective to practice with presence. Each month has gifted me the ability to share these challenges within my weekly yoga classes, providing an opportunity to explore them even further. For December, I'm sharing the yoga pose of Downward Facing Dog and combining it with calf raises. 

Downward Facing Dog, or Adho Mukha Svanasana, is a classic yoga pose named for its resemblance to the way dogs stretch. My sweet Lilly is a pro at this pose, she embodies the wonderful dog qualities of loyalty, strength, resilience, and presence, much like the pose itself.  Downward Facing Dog pose can reduce stress, improve circulation, and calm the mind. The hands, feet and legs are all pushing into the ground, the head and neck fall forward of the heart space inviting a gentle inversion into the body and the sense of being upside down. The hips shift back and the spine lengthens as the breath enlivens the pose. The ribs expand and compress with the downward movement of the diaphragm during inhalation followed by the release of the diaphragm back upward during exhalation. Simply holding Downward Facing Dog pose while connecting to the breath is a whole body experience of stretch, strength, and surrender. Calf raises improve ankle stability, support joint health, and strengthen the lower leg muscles. Raising up the heels and shifting the body weight onto the tiptoes is an act of alertness, an upward lift, reaching higher, stretching to one's full height as an observant animal poised for action, embodying the power of potential and readiness. 

In the videos below, I offer accessible versions of calf raises, single leg calf raises, and Downward Facing Dog pose while using a chair and blocks. Try adding in a few calf raises while in Downward Facing Dog pose. Calf raises can challenge your balance, having a chair or wall nearby can build confidence along with strength. Progressing into single leg calf raises, a unilateral movement pattern, can help correct muscle imbalances in the legs, increasing strength and power to minimize the risk of injury. My previous 'Movement Challenges' are here (September), here (October), and here (November). This collection of yoga poses and functional movements are growing, allowing creative opportunity to string them together for a short, daily mobility routine. 

Calf Raises

Single Leg Calf Raises

Downward Facing Dog pose with a chair

Downward Facing Dog pose with blocks

Please find my current yoga teaching schedule below.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. I'm scheduled to sub Gentle Yoga at the Saugus YMCA on 12/6/25.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

In yoga practice, perspective shifting can occur within the poses. Inversions in yoga offer a new viewpoint, gaining new understanding by literally seeing the world differently. The practice of inversions can help improve circulation by increasing oxygen to the brain, balance the nervous system, and relieve stress.

"Sometimes you have to let life turn you upside down, so you can learn how to live, right side up."

B.K.S Iyengar

November Movement Challenge

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." 

Carol Welch-Beril

November brings the seasonal shift of mid-late fall in the Northern Hemisphere, the last of the gold, red, and orange leaves let go, energy is spent preparing for winter, homes and cars need cold weather care, and we begin digging out warmer layers of clothes, hats, gloves, and coats to venture outside. November is the beginning of cozy season, daylight saving time has ended, it is darker earlier and once we are home, comfy clothes and couch time calls. As the weather gets colder and work/life schedules change, finding time to exercise can be challenging, if you are looking to get started, then focus on a short, daily movement routine to get you up and going. Once you start, your mind and body will begin to crave it. 

Hip Hinge

November's Movement Challenge is the Hip Hinge with a progression toward Pyramid Pose, Parsvottanasana. In Sanskrit, parsva means side and ottana means intense stretch ~ asana is the pose/seat. The hip hinge is a functional movement of bending at the hip while maintaining a neutral spine for lifting, it strengthens the muscles of the back body, stretches the hamstrings, and supports the low back muscles. Over time, practicing the hip hinge improves posture, increases mobility, and can help prevent injury providing stability in the hips and spine. From a standing position (mountain pose) bring awareness to a balanced breath as you press into your heels, hinge at the hip, and float forward. The upper torso becomes parallel to the floor, enjoy a gentle pause before pressing into your feet, engaging your belly and back muscles, then lengthening up to stand. Repeat for 5-10 repetitions, 2-3 times/day.

Pyramid Pose, Parsvottanasana

Pyramid Pose with blocks

Pyramid Pose with a chair

Pyramid pose, Parsvottanasana is a standing forward bend (hip hinge movement) with a narrow stance that stretches the hamstrings and calves while lengthening the spine and strengthening the legs. Pyramid pose promotes stability, coordination, and balance. This pose can be practiced with a chair or two yoga blocks. From a standing position (mountain pose) step one foot back maintaining a grounded connection with the feet pressing into the floor, toes face forward and align with each chair leg. Begin to hinge at the hip bending forward as the upper torso moves parallel toward the floor, reach with your hands for two blocks or fold your forearms under your forehead as you reach toward a chair seat. Working with the breath, relax the upper body muscles starting from the head to the neck, shoulders, arms, and belly. Continue to press your feet into the floor and adjust your hips so one isn't higher than another. Keep your low body muscles active, pushing feet into the floor while you soften into your breath. Hold for 5-10 whole body breaths. Practice this pose on both sides of the body alternating which leg is in front. 

My two previous 'Movement Challenges' are here (September) and here (October). As I continue to add to these monthly challenges, you will have a series of yoga poses and functional movements that you can bring together for a short, daily mobility routine. 

In addition to encouraging a daily movement practice, it's important to highlight the recuperative benefits of rest. When we focus on finding balance in life, rest is essential. We can't function without it, our physical activities lead to necessary nourishment. Like water and food, rest/sleep is also fuel to keep our body and mind functioning well. Adding in short rest periods during your day sends a message of restoration to the body allowing it to repair and rebuild, promoting cellular healing, boosting our immunity, and providing mental stress relief. Listening to relaxing music, a guided meditation, or sitting quietly with your pet or loved one stimulates the parasympathetic nervous system, our 'rest and digest' state which lowers heart rate, blood pressure, and relaxes our muscles. 

A few years ago, I recorded guided meditations to support the mind/body through seasonal transitions. 'Unfold & Unwind' is a guided meditation honoring our connection with nature, highlighting the transition of fall into winter.

Please find my current yoga teaching schedule below: 

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

FREE 4-week Fall Yoga Care series at the Melrose Public Library on Wednesday evenings 7p-8p on 10/22, 10/29, 11/12, and 11/19. 

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) at the Milano Senior Center.

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. I'm scheduled to sub Gentle Yoga at the Saugus YMCA on 12/6/25.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Fall Yoga Care + links to recipes, movement, meditation, + more...

 

The beauty of fall is here! I hope you are all enjoying these first few weeks of the season. The Fall Equinox came and went symbolizing balance, blessings, gratitude, reflection, and release. The days are getting shorter, nights are longer, and the full harvest moon is this week. The bounty of the garden brings delicious food to the table and I love to cook. Back in August, I had an abundance of heirloom tomatoes. I picked them a little early and set them on a sunny window ledge to ripen. I then packed them up and brought them on vacation with me as we were visiting friends, which gave me an opportunity to share a dinner. The best part was that I cooked with my youngest son and taught him how to make a garden tomato sauce. For more about heirloom tomatoes and the tomato sauce recipe, click here. 

Please find my updated schedule and links to FREE yoga and meditation below.

I'll be sharing another FREE 4-week yoga series at the Melrose Public Library Wednesday evenings 7:00 pm to 8:00 pm starting October 22. Expect a gentle/moderate mat yoga flow where we will move from seated to standing to lying down poses. Register for each class on the MPL website or call 781 665 2313. 

I started a monthly 'Movement Challenge' back in September and I have a new one for October! 

You can find them here (September) and here (October).

'Unfold & Unwind' is a guided meditation honoring our connection with nature, highlighting the transition of fall into winter.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) at the Milano Senior Center.

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. I made this nature mandala in celebration of the Fall Equinox to honor the beginning of fall, the harvest season, and the balance of day and night. Enjoy the beauty of my last garden blooms; marigolds, sunflowers, hydrangea, and the glorious dahlias surrounded by a rosemary ring. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, follow your inner wisdom. 

P.S. I LOVE dahlias! ALL the different colors, shapes, and varieties with their petals unfolding towards the sun creating visible geometry in nature. I'm including a few photos of the dahlias in Gloucester, MA planted by the Generous Gardners, a volunteer gardening community.

💗

October Movement Challenge

Plank Pose, Phalakasana

In Sanskrit, Phalaka means board or plank  ~ asana pose/seat.

In September, I introduced a movement challenge for my weekly yoga classes. My goal in sharing these challenges is to build consistency with physical activity, improve strength, endurance, mobility, enhance mental well-being, and to establish sustainable health habits. Spending time focusing on one or two movements for a whole month can lead to improvement and progression. By concentrating your efforts, you can build a deeper mind-body connection and see tangible results, even if they start small. Consistency is the key to better stamina, a 30-day challenge provides a structured timeframe that is long enough to establish a new routine but short enough to keep you motivated. Hopefully, by the end of the month, the movement feels less like a chore and more like a natural and enjoyable part of your day.

For October, I have two movement challenges: Plank pose and Triangle pose, Trikonasana (tri meaning three, kona meaning angle, and asana meaning pose/seat). Both poses (with variations) improve core strengthening, stability, coordination, and posture. I've linked these two poses this month because they offer an experience to build steadiness and expansion. Both Triangle pose and Plank pose require a reaching out in all directions from the crown of the head to the shoulders, arms, hands, spine, core/pelvis, legs and feet. Triangle pose is a hip hinge and a sneak peak into November's movement challenge. In Triangle pose, the primary hinge is in the front hip, but the pose adds a complex combination of hip movements, including hip flexion, adduction of the back hip, and external rotation.

See the links to the videos below to practice. 

Wall Plank

Chair Plank

High Plank Pose

Triangle Pose with a chair

Triangle Pose with a block

The deeper meaning of asana involves the quality of being able to abide in ease and stillness within a pose or posture. The Sanskrit term signifies a state that is both steady (sthira) and comfortable (sukha), preparing the body and mind for meditation. 

"Asana is not a physical act, it's a spiritual commitment.' 

Judith Hanson Lasater

September Movement Challenge

 

Standing Chair Pose, Utkatasana, Fierce Pose

In Sanskrit, utkata means fierce, intense, powerful ~ asana pose or seat.

Yoga is a practice of connection with your true self, opening a pathway for harmony between the body and the mind. Clear a small space in your home where you could roll out a yoga mat or blanket, make space to move, breathe, and meditate. We call yoga "practice" sadhana as a consistent, dedicated routine, combined with the yoga principle of persistence abhyasa, devotion towards a goal rather than focusing on a perfect performance. Abhyasa is the commitment to repeated actions over time, a disciplined effort of showing up to your practice even when you don't feel like it. Abhyasa trains the mind and body to persevere, building stamina, and willpower that extends beyond your practice, into your life. 

As a teacher I try to offer new insights while changing up the class content and flow. New months, new seasons, and nature rhythms can bring much needed inspiration and shifts into a yoga practice. As part of my ongoing classes, I have decided to highlight a movement challenge. I'll share a yoga pose along with a modified movement that can build strength, focus, and abhyasa. For September, I'm planning my classes around Utkatasana, translated as Fierce pose or Standing Chair pose. 

Standing Chair Pose

Supported Wall Sit

"The very heart of yoga practice is abhyasa - 

steady effort in the direction you want to go."

Sally Kempton

August Abundance + Heirloom Tomato Sauce Recipe

 

Mangia bene, ridi spesso, ama molta!

Eat well, laugh often, love much!

The heirloom tomato is a gardener's prize. The robust flavor, the diversity of shape, size, and the joy of growing a plant that has been passed down for generations is a true gift. Due to its fragility, ease of bruising, susceptibility to disease and cracking, the heirloom tomato is not usually found in stores. You can get them at farmers markets, local farms, or grow them yourself. Garden tomatoes taste like sunshine because they require many hours of sunlight to convert the sugars for the best flavor pop. Late August and early September are the times to cultivate this delicious, sweet fruit. I love slicing them up with a sprinkling of sea salt, cracked pepper, and a drizzle of olive oil, a delight for the taste buds. I was lucky to have an abundance of these heirloom tomato beauties and decided to make a homemade tomato sauce for friends. I come from an Italian American family and I LOVE Italian food. Pasta is one of my favorite meals and I consider making pasta sauce an art form. It was such a joy to make this batch with my younger son, he did it all and it came out perfect. 

Heirloom Tomato Sauce

Start by rinsing 6-7 medium to large heirloom tomatoes, pat dry, slice into small chunks, and set aside in a small bowl. Peel 2-3 garlic cloves, using a garlic press, add the pressed garlic to the tomato chunks and allow the garlic to rest with the tomato for 10 minutes. Press another 2 garlic cloves into a smaller bowl and set aside. Peel and cut a large sweet onion, add the diced onion and 2 tablespoons of extra virgin olive oil to a sauce pan and cook on medium heat until the onion softens. Sprinkle in 1 teaspoon of sea salt and a few grinds of cracked black pepper. Once the onions are soft, add in the tomato and garlic to the saucepan. At this point, I add in 2 teaspoons of sugar and 2 teaspoons of red chili pepper flakes which turns this marinara sauce into an arrabiata sauce; meaning "angry" in Italian, referring to the spicy character of the sauce. Add in the rest of the pressed garlic to the sauce and simmer uncovered on medium/low heat for 20-30 minutes. Keeping the sauce uncovered while cooking helps to thicken the sauce and concentrate its flavor. 

While the sauce starts to cook, bring a large pot of water to boil for the dry pasta. Once boiling, add in the dry pasta and gently push the longer strands into the boiling water, cook for 8-12 minutes. Do not break the long pasta as it is considered culturally incorrect. Broken pasta makes it harder to twirl on the fork and for the sauce to stick to the pasta properly. The choice of your dry pasta can make or break the meal. The quality of the pasta has to do with the taste, type of wheat, the shape, and the ability of the pasta to absorb the pasta sauce. When you buy dry pasta, look for brands that are imported from Italy, and pasta that is "bronze drawn" or "gold drawn". These terms refer to the method of the pasta being pressed through bronze or gold dies creating a rough, porous texture which helps sauces adhere better to the pasta. Gold drawn pasta is a bit more expensive and absorbs pasta sauce slightly better, both are great choices. 

After 20 minutes, use a flat spatula to mash some of the tomatoes, add in another sprinkle of sea salt and cracked black pepper to taste, then cook for another 10 minutes. 

As the pasta and sauce finish cooking, toss together a garden salad with fresh herbs and make garlic bread to soak up any remaining pasta sauce when served. 

Some families have a "secret" ingredient that makes their pasta sauce extra special, mine is no secret, it's sharing simple, fresh ingredients with those you love. 

Buon appetito!

Summer Cooling Practices

 

Sitali Breath is a cooling and calming breathing technique in yoga.

I love all the seasons, but hot summer days are not my favorite. The heat and humidity feels heavy and sluggish and I have difficulty focusing and staying motivated. If you find yourself feeling overheated in mind and body, practicing techniques that bring in cooling can be helpful. Staying well hydrated with water/fresh fruits/veggies, minimizing vigorous physical activity, wearing loose-fitting clothing, taking a cool shower, placing an ice pack or cold water on pulse points (forehead, neck, wrists, elbows, groin, or back of knee) can help cool blood circulation and decrease your body temperature.

Over the last few weeks, I've been sharing a few cooling practices in my yoga classes. 

Sitali Breath or Sheetali Pranayama is derived from the word sheetal which means 'cooling' or 'soothing.' Sitali breath helps to reduce stress and lower body temperature in hot climates or after exercise. Practice with awareness and compassion, go slow, and observe your experience with care.

To practice Sitali breath, find a comfortable seated position with an upright or supported spine. Inhale through a curled tongue or pursed lip mouth and exhale long and slow through the nose. Try a few practice rounds, notice the cool air and hissing sound as you inhale, relax the muscles in your face as you close your mouth, exhaling through the nostrils. Once a rhythm is established, continue for 5-8 cycles of Sitali breath, notice how you feel in body and mind. 

Viparita Karani (Legs-up-the-Wall Pose) is a restorative and relaxing yoga pose.

Viparita Karani translates as 'inverted action' or 'reverse action'. This gentle inversion involves lying down on your back with your legs extended up a wall, forming an L-shape with your lower body. Legs up the Wall Pose activates the parasympathetic nervous system, known as 'rest and digest' or 'rest and restore' which refers to the repair or recovery function of the parasympathetic nervous system. Elevating your legs above the level of your heart improves blood circulation, swelling, and fatigue. This yoga position may also help alleviate pressure on the low back and assist in post-workout recovery. Leaning into the support of this pose, adding in a cool cloth or eye pillow can be a rejuvenating experience for body and mind. 

"Because of the dog's joyfulness, our own is increased. It is no small gift."

~from Dog Songs: Poems by Mary Oliver

Listening to the wisdom of animals can enhance our connection with nature, deepen our compassion and empathy, and bring peace into our hearts and minds. 

We are in the 'dog days of summer' for the next few weeks (July 3- August 11), known as a time of intense heat highlighted by Sirius, the 'dog star' that rises and sets with the sun. To locate the bright dog star Sirius, look towards the east, just before sunrise in July and August. My sweet Lilly reminds me how important it is to slow down, rest, and support each other. 

Stay cool!