Archive for the ‘seattle’ Category

Whidbey Island Visit

October 16, 2017

My weekend seems to have begun on Thursday evening when I went to see the dress rehearsal for the opera, The Barber of Seville.  It was delightful!

Then on Friday, after teaching a morning yoga class downtown, I went to Whidbey Island for two days. We were blessed with gorgeous autumn weather and we went hiking at Ebey’s Landing.  It’s one of my favorite hikes.

L1400087You can see the trail goes along a cliff overlooking the sea! Wind, sea, cliffs, prairie, forest, fields, views, history, a nearby historical graveyard, Ebey’s Landing has it all.  L1400089

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Fields along the hike:

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Gigantic strands of kelp on the beach:

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After the hike, hungry as ever, we headed over to the Front Street Grill in Coupeville for a Penn Cove clam dinner.  The clams were the best ever, done up Thai style in a coconut milk sauce.  Then back to Linda’s to rest and relax.

Linda’s decor is magical and festive:

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On Saturday, I woke up to an exquisite sunrise.  Luckily, I dashed outside to get a photo because the spectacular show didn’t last very long:

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The sunrise was the perfect opening scene for the one-day private home-style retreat I led that day.  We had an all-levels active Hatha Yoga session in the morning, followed by a delicious lunch and an invigorating walk to Meerkerk Gardens.  In the afternoon, we enjoyed a long restorative yoga session. For some crazy reason, I decided to transport all my bolsters over from Ocean Shores to Whidbey for the afternoon restorative session.  Glad there was space in the car for them!  It made for a wonderful session!

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Meerkerk Gardens have a grand collection of rhododendrons and plenty of other trees, including maples, which were in full autumn splendor:

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Hope you are enjoying this Autumn Season!

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Seattle’s Cool Hood

August 5, 2017

Can’t believe that after living in Seattle for 26 years, I finally got around to visiting Georgetown, Seattle’s oldest neighborhood.  I went there one afternoon and evening in July to enjoy and explore this part of the city with a group of friends/yoginis.  Miriam, a long time resident of the neighborhood and lover of history and neighborhood lore, showed us around.  She did a great job of bringing the past to life, of showing us how resilient a neighborhood can be, and showing us how vibrant the neighborhood is today.

Our walking tour with Miriam coincided with the annual Georgetown Garden Walk, which is always held the second Sunday in July.  Mark your calendars now for next year’s garden walk.  Or better, yet, perhaps Miriam will begin taking groups on private tours, like she did for us.  She is remarkable.  Our trip was extraordinarily precious because afterwards we went over to Annette’s house for a great potluck dinner in her back garden. The hydrangea blooms were at their peak and we enjoyed a wonderful evening together.

Annette's hydrangeas in full bloom.

Annette’s hydrangeas in full bloom.

We walked the neighborhood and saw so many gardens, so creative and artistic in nature.  Many of the original houses used to have (and some still do) an extra lot used for gardening.  The land was rich and attracted farmers long ago.  The streets were formed by following the original flow of the Duwamish River, whose course used to curve throughout the neighborhood. You can still trace the curved streets of Georgetown in S Front Street, S Fidalgo Street, and S River Street.

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I mentioned above that you can trace the old course of the Duwamish River by following the curvy roads.  In 1913, work began on straightening the river! The idea was that a straighter, deeper river would make it easier for ships to navigate the area.  The city planners envisioned more industry on the reclaimed area and they wanted to control the flooding often experienced by the meandering and curved Duwamish. You can read more about the straightening of the Duwamish on this link.

Today the Duwamish is a straight river.  Perhaps that is what makes Oxbow Park so special.  Oxbow Park sits in the heart of Georgetown.  “Oxbow” refers to a U-shaped bend in the course of a river.  Right where the park sits was an oxbow of the Duwamish.  The park is also known for its Hat ‘n’ Boots.  The two photos below were taken by MJ.  The boots and hat were originally part of a 1953 Western-themed gas station, located in Georgetown.  The light blue boot was a ladies’ restroom and the darker blue was a men’s restroom. The hat was the office, where you’d go in and pay for your gas.  The gas station was wildly popular and became the busiest gas station in the state of Washington.  When Interstate-5 was built in the 60s, it cut right across Georgetown and diverted traffic away from the gas station.  The gas station could not sustain itself and went out of business.  The hat and boots were eventually moved to Oxbow Park.

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I found this information about Oxbow Park.  I love the bit about Elvis visiting the original gas station in 1962:

Oxbow Park is located in the heart of historic Georgetown. In 1953, Seattle artist Lewis Nasmyth was hired to “rustle up” a design for a western-style gas station in Georgetown. Featuring a 44-ft. wide cowboy hat and 22-ft. high boots, the Hat n’ Boots opened the next year to a stampede of customers. In fact, for a time it was the biggest selling station in the state. Legend has it even Elvis dropped by when he was in town during the World’s Fair in ’62. But in the early 60’s, a brand new interstate, I-5, cut a swath through the neighborhood and started diverting traffic away from the station. By the late 80’s it pretty much looked like trail’s end for the Hat n’ Boots. That’s when some Georgetown residents saddled up to rescue the soul of their community. “The Hat n’ Boots is as important to Georgetown as the Golden Gate Bridge is to San Francisco,” says Allan Phillips, former director of the Georgetown Community Council. “If the Hat n’ Boots were ever to be gone from Georgetown, it would be like losing our soul.”

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Georgetown is replete with murals (see above), saloons, bars, breweries (the original Rainier Brewery, built in 1882 and once the sixth largest brewery in the world), coffee houses, bakeries, restaurants, Fran’s Chocolates (retail, production, and viewing tours all right in Georgetown) and a haunted castle!

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Well, the Georgetown “castle” is actually a Victorian-style house, deemed a castle when it was built in 1903.  Eventually, the house fell into disrepair and was recently completely renovated.  It is beautiful!  Miriam told us some juicy stories about the original residents of the castle.  I have included some information I found on line about the “castle”.  It is said to be haunted and is part of the Georgetown Haunted House Tour.  The tour might be a fun one to do around Halloween.

The Georgetown “Castle” is located in an old industrial, red light district of Seattle, WA. A large 3 story, turn of the century, Victorian style home, was reportedly built in 1903 by Peter Gessner, who was a gambler and blackjack dealer at the famous Central Tavern in Seattle’s Pioneer Square District. More…Having trouble with the local authorities for running “questionable” gambling and prostitution activities, he decided to move his operations farther out of town, to avoid too much unwanted attention, turning the home into an infamous brothel and gambling parlor. He died a gruesome death one year later, committing suicide in the house by drinking carbolic acid.

The home was then purchased around 1912 by Dr. Willis H. Corson who was a former superintendent and head coroner of the King County Hospital, located close by. This hospital and it’s grounds, which at the time surrounded the house, served as the county poor house and tent city for tuberculosis patients, as well as a crematorium that was used to burn the bodies.

Having heard stories about the infamous Georgetown Castle, yet never actually seeing it, I was surprise to find that it was nothing close to a castle. Just a large 3 story Victorian that sat just off the street in a somewhat run down residential neighborhood of south Seattle The view of the house was skewed by trees and unkempt vegetation. The only thing you could see from the street was the large dark tower looming from out of the trees. In a poor state of disrepair, the house was covered with nearly a century’s worth of peeling and cracked pink paint and loose siding. Beyond a short, rusty, chain link fence, the front porch leaned slightly to one side. Our first gut impressions were that this place is totally haunted.

full article on Ghost Hunt

And the grand finale was the potluck dinner at Annette’s house. It was a pretty magical evening. The day had been hot and the evening was comfortably cool, the food absolutely delicious, the company and conversation lively, the setting so comfortable and beautiful.

Carol's dessert....

Carol’s dessert….

devoured!

devoured!

The Chakra Rainbow

July 20, 2017

Last Saturday, MJ Conboy, of MJ’s Plant Smart Kitchen, and I offered an in-city yoga and cooking day retreat at a very modern and elegant condominium in the Belltown area of Seattle.

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The day could not have been more beautiful.  It was a day filled with pure sunshine and a slight breeze.  It was nice to start our gathering at 8:30am.  The casual half hour before the morning yoga session gave participants leisurely time to meet each other and to connect.

The morning yoga session was held out on the terrace.  I took the above photos during the yoga session. As we practiced yoga, I admired the herb garden.  Obviously, it was planted by loving hands.  And as we practiced yoga, we looked out over the trees that line 4th Avenue downtown Seattle.

Chakras were the theme of the day.  The word “chakra” means wheel in Sanskrit.  Ancient yogis felt specific energy vortices along the spine.  They felt this energy moved like a wheel spinning fast, producing energy.

The chakras are energy centers. There are specific yoga postures or categories of poses for each chakra.  I always find it fascinating that a given posture, or physical movement or stance,  can help bring the various energy centers into balance.  Each chakra has its own color, its own element, and an area of spiritual growth associated with it.   The colors of the chakras make a rainbow.

Root Chakra (Muladhara)

  • Red
  • Earth Energy
  • Represents cultivating stability, ability to thrive when one’s foundation is good, focus on shelter and sustenance, connection to earth, nature, and home.  Root chakra asks us to examine and work through our fears.
  • Postures (Asanas) include all poses that involve balance such as Tree, Eagle, and Half Moon.  Also included are pelvic tilts, bound angle, and child’s pose.

Pelvic Chakra (Svadhisthana)

  • Orange
  • Water Energy
  • Represents physical well-being and learning to honor the body by balancing nutritional needs, sleep, work, and pleasure. This chakra controls our emotional center and how we experience emotions.
  • Postures (Asanas) include all poses that are hip openers.  I included the following: pigeon, crescent moon, horse pose (stretch version), triangle, wide forward bends, seated forward bends, and uttanasana (forward bend with feet hip distance apart).

Navel or Solar Plexus Chakra (Manipura)

  • Yellow
  • Fire Energy
  • Represents internal, physical, emotional and spiritual strength. This chakra rules our sense of self-worth, self-confidence, and self-esteem.  As this chakra comes into balance, we learn how to use our strengths in a very positive way.
  • Postures (Asanas) include all poses to help us grow strong, such as Warrior I, II, and III.  Also included are Horse Pose, Chair Pose, and Archer.  All abdominal strengthening poses are included such as Side Plank (all variations) and Boat Pose.

Heart Chakra (Anahata)

  • Green
  • Air Energy
  • Represents vitality and love, love that nourishes our spirits and this is unconditional and free.  This energy center helps us to become loving, kind, and generous.
  • Postures (Asanas) include all poses that open the chest, lungs, and shoulders.  Arching (backbending) and twists help to move energy into the heart center.

Throat Chakra (Vishuddha)

  • Light Blue or Turquoise
  • Air/Ether (Space) Energy
  • Represents communication, the ability to say what you mean to say, to speak truthfully, to speak one’s own words, to express oneself well.
  • Postures (Asanas) include doing the Shoulderstand Cycle, which includes Shoulderstand (Sarvangasana), Plough, (Halasana), and Fish Pose (Matsyasana).

Brow Chakra (Ajna)

  • Indigo
  • Air/Ether (Space) Energy
  • Represents ability to perceive, to tap into one’s wisdom, to be perceptive and intuitive, to be mindful and aware.  The brow chakra helps us to see, know, and understand ourselves and the world we live in.
  • Postures (Asanas) include seated and guided meditative poses such as Shavasana or Seated Meditation.

Crown Chakra (Sahasrara)

  • Violet
  • Ether (or Cosmos) Energy
  • Represents the source of all healing, the highest attainable energy center.  The crown chakra represents tapping into one’s full potential, connecting to the soul’s longing for peace, love, and happiness.
  • Postures (Asanas) include inverted poses.  In a given chakra class, I work the inversions in before the final meditation portion of the session.  Inverted poses include Legs Up The Wall (Viparita karani asana), headstands, shoulderstands, and downward facing dog.

And of course, the food was as colorful as the Rainbow Chakras!  Below is a photo of a Green Glo Drink:

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MJ’s Green Glo Drink was made with the following ingredients:

  • Green Apples
  • Lemon
  • Ginger
  • Parsley
  • Spinach

A few photos from our outdoor terrace session (choice of sunshine or shade for all).

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Lunch included food preparation demo from MJ.  Below is a delicious and colorful Thai spring roll (dipping sauce was made from almond butter):

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And a Creamy (non dairy) Avocado Cucumber Zucchini Soup made in a blender and served at room temperature, topped with dill and pistachios:

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After lunch, we took a fun and brisk walk over to the Olympic Sculpture Park.  We all marveled at how beautiful this park is.  I always feel so proud that we have this fabulous park in Seattle:FullSizeRender 15

Words of wisdom, with love from Fran:

  • Do yoga and take time to sit still in meditation every day.  Even short bursts of yoga and meditation count!
  • Walk and walk some more and enjoy your environment (even in the city there are many green pockets).  Seek out green spaces and breathe in prana-charged air.
  • Include more plant-based foods into your diet.  Explore new greens, new vegetables, new recipes.  Respect your body and eat wholesome, nutritious foods.
  • Take a day of wellness for yourself.  You deserve it!

A photo of MJ and Fran (moi) in front of a Belltown Mural:

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Gathering Circle

June 18, 2017

Quarterly, I offer a free yoga class at the Chief Seattle Club.  The Chief Seattle Club is in Pioneer Square, Seattle, and is a safe and sacred place where urban native peoples can rest, be nurtured, and receive services to help ease their lives.  Many of the members of Chief Seattle Club are homeless.  The club is open seven days a week from 7am-2pm.  It is a place where members can have a hot shower, get a warm hearty breakfast, receive medical support, housing assistance, computer training, legal assistance, mental health care, and chemical dependency treatment.  It also offers traditional healing practices as a primary method of healing.  There is also a Native Art Program and Gallery and there are regular outings to visit tribes and participate in pow wows.

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There is so much to say about this center!  Mainly, I believe it is a place where urban native peoples can be supported and find acceptance.

Many years ago, the building was a hotel.  The space today has been completely renovated and is environmentally friendly.  It has solar panels that heat all the water in the building and some of the construction material was salvaged from the old hotel.

My favorite part is the circular space with high ceilings and wood carvings located in the center of the Chief Seattle Club.  It serves as the Gathering Circle.  This is the spiritual center of the building. It was designed by Native American architect, John Paul Jones.  Weekly mass is offered in the Gathering Circle.  It is a gorgeous space and I feel honored to offer yoga sessions four times a year in the Gathering Circle.

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There are two ways to describe my teaching yoga experience at the Chief Seattle Club.  One is through this poem, written by Coast Salish Chief Dan George (Tel-Lal-Wah).  I believe this poem captures the spirit of the native people I work with, who are deeply connected to earth, land, and their ancestors.

My Heart Soars

The beauty of the trees,
the softness of the air,
the fragrance of the grass,
speaks to me.

The summit of the mountain,
the thunder of the sky,
the rhythm of the sea,
speaks to me.

The faintness of the stars,
the freshness of the morning,
the dew drop on the flower,
speaks to me.

The strength of fire,
the taste of salmon,
the trail of the sun,
And the life that never goes away,
They speak to me.
And my heart soars

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Teaching yoga at the Chief Seattle Club profoundly moves me.  I always leave feeling they gave me more than I was able to give them! Another way to capture and describe my experience there is to capture fragments of dialogues from discussions before and after the yoga session:

Me: Before we begin, let’s do a check in. Yoga is wholeness, truth, peace, connection….connecting to self, to community, to ancestors, to breath, to universal consciousness, to nature. This is your sacred time to share anything you feel will help you to connect with your yoga today.

I am not lost. I am strong, firmly rooted.  I come from a line of ancestors who live through me.  My work is to help people see that things are not as they appear. The world is an illusion. Things are not what they seem. I want people to see me as an artist, as a visionary.

I love yoga, but I feel unsettled so I can’t get to doing yoga as often as I’d like. I’m so happy to be here.

I’d like to stand and speak to you in my tribal language and then I’ll translate for you…

During the yoga session, they grow wings and become eagles, they grow stronger and become warriors, they grow roots and become trees.  I am humbled by this group.  As we do yoga, I understand they are true yogis, already connected and re-embracing wholeness.  I observe how they relax deeply in shavasana.

Me: How are you feeling?

I am the rock that rises to the top of the mountain as the earth’s plates push me upwards.  Eventually that rock rolls down to the deepest part of the ocean and eventually dissolves into sand.  That’s me.  That’s how I feel…right now.

Once in a dream, I watched a big sheet of glass shatter to the ground..big shards on the ground.  Sometimes I feel that’s me.  Today I was able to fit the pieces together again.  Every piece is needed to make this picture perfect. The ugly parts, the perfect parts, they all came together to make me whole again. 

I feel relaxed.  I almost fell asleep….I think I did.

She puts her jacket on, then takes it off, then puts it on again and off again.  I need to go, but I want to stay!  I feel so peaceful.

I cried.  The pain inside is gone.

I feel alive. 

I feel like all this energy is flowing inside me.  I love this feeling!

I am enough.

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Winter at Green Lake

January 28, 2017

I didn’t get a mid winter break this year!  Maybe this is why I am officially tired of winter.  If only winter could be as short as this blog post.  It’s been one cold winter.  On January 17, Green Lake was completely frozen over.  That was the first time I have seen Green Lake freeze over.  The last time the lake froze was in 1972, long before I ever lived in Seattle.

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Today, however, felt balmy as the temperature reached 53 degrees. The lake is no longer frozen.  Buffleheads were frolicking in the water.  I saw a ruby-throated hummingbird land on a bare branch. Winter blooming sarcacocca filled the air with an intoxicating scent.  Skate boarders and in-line skaters sped along the trail. The day felt warm compared to the low temperatures we have had in the mornings and it seemed everyone was out walking.

Here are just a few photos taken today.  I feel so lucky to look out over the lake every morning when I wake up.

Horizontal view of winter trees and Green Lkae

Horizontal view of winter trees and Green Lake

Bare Trees and Winter Sky

Bare Trees and Winter Sky

Industrial Yoga

November 19, 2016

A crazy idea, an industrial yoga photo-shoot. Why do it? Seems easier to ask why not? The idea came to me on a rainy day in Seattle, during the rainiest month of the year, November, my birthday month, in this rain-forested part of the world, the Pacific Northwest. I wondered if this idea had ever been explored before?

Yoga and Industry?

Yoga and Gray Buildings?

Yoga in an Industrial Setting?

To find out, I went on line in search of “Industrial Yoga Photo Shoot” and nothing came up. I tried other wording and, still, nothing. What I did find were photos of yogis inside studios that looked like large lofts, lofts serving as yoga studios within former industrialized buildings, fully remodeled with a fresh post-modern look and the telltale interior brick wall to indicate the building’s humble beginnings as a warehouse or supply depot.

I dragged my friend/massage therapist/visual artist, MaryAnn Kuchera, into the rain, to the SoDo District, South of the Dome, the dome that no longer exists, the one that was blown up to bits in order to make way for a bigger-better sports arena. I dragged her to this industrial district that has become the home of Starbucks headquarters. Not sure how I convinced MaryAnn to join me in this endeavor. There wasn’t much in it for her (or me) except that we got to hang out together in the rain. She must love me because there was no glamour in this project. But I wanted no one but her engaged in on my off-the-wall creativity. I thought I’d have to do some heavy convincing, but she agreed right away to be my on-the-scene photographer.

MaryAnn has an eye for detail. She is an artist. And she’s busy. We had to work hard to find a time that fit into our busy schedules. I wanted a Northwest winter setting, read “rain”, complete with gray buildings and low clouds.

Talk about getting what you want!

The day we chose was bone chilling cold. It was pouring. We knew what to expect. After all, it was winter in Seattle. I was worried that, with the cold weather, my body wouldn’t be elastic enough for some of the asanas. MaryAnn took her place behind the camera. We did our work. I warmed up enough at times to take off my many layers. Then I’d get shivery and have to layer up again. One thing I can say, the experience felt real because it was real! It was a typical winter day in Seattle. There were many areas, like the shipyards, which were off limits to us, barred by high chain linked fences and barbwire. And I was in no mood to jump barbwire fences. As is, I climbed fire escapes and loading docks, risked standing on train tracks, and took in the hard stares from the drivers rumbling past. I did all in the name of capturing a part of Seattle that seems to be hidden from the everyday downtown worker, the backbone industrial area, an almost hidden essential artery of the city.

But why yoga in this setting? I am still trying to figure this one out. When I first saw the photos that came out of the shoot, I was not satisfied. They weren’t really what I had in mind. Or so I thought. I put the photos aside and didn’t look at them again for a while…until today. Almost one year later. Now I kind of see it.

It’s about me and all of us, adapting to our environment. It’s about yoga teaching us how to ground, how to navigate life, how to perceive with new eyes. It’s about yoga teaching us how to be playful and, at the same time, how to put your nose to the grinder. With the lines of my body, I explored and fit into the open lines of the city, the loading docks, the wires, the fences, the streets, the railroad tracks. This is something we cannot do within a studio setting.

I did yoga asanas in this setting in order to draw attention to the overlooked, to what may be viewed as the possibly polluted parts of the city, in order to promote the enhancement or rejuvenation of these areas. Starbucks headquarters has moved into the old Sears Building in the SoDo District. Others will do the same. Perhaps what we captured will soon be a ghost of the past, buildings that once existed, destroyed to make way for something bigger, better, racier.

We care about our bodies. Well, why not care about the industrial artery of the city? On a bigger scale, why not take care of mother earth the way we care about our bodies, with respect and tender care? There is definitely a relationship between yoga and the environment. Seattle’s Duwamish River is a silent witness to this photo shoot. As I did Warrior II, I was aware of the Duwamish’ rushing presence, the Duwamish showing signs of revival. Finally, she is starting to thrive through much effort to clean her up after some 70 years of chemical dumping and neglect.

At times the industrial area felt dark and somewhat frightening. Do they have a soul these vast buildings and machinery, concrete and steel, cold and hard surfaces? Perhaps this yoga shoot was about shining the light of yoga on the darker parts of the city.

Our world is changing so fast that these places might not exist for much longer. The gray building could go down overnight and be replaced by a high rise apartment complex. On a regular basis, this city takes structures, knocks them down, and within months, newer bigger buildings come into being. Maybe this photo shoot is the start of something big, something new?  A new awareness through yoga.

Boosting the Immune System with Yoga and Wholesome Food

October 19, 2016

I am writing from Japan.  Japan posts soon to start coming (so exciting to be here!), but first a follow up on two fabulous in-city one-day retreats that I just offered with MJ Conboy of MJ’s Plant Smart Kitchen this past weekend.  The retreat’s focus was on building and boosting a strong immune system via yoga asanas and learning a few new recipes espousing a plant-based diet.

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Read on below.  I hope you are able to glean some ideas from this blog post, be inspired by the photos, try the yoga sequence, peruse the cook book titles below, and be inspired by the various readings shared in our retreat.

Plant Based Cook Books:

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Books with recipes based on a plant-based diet:

The Urban Vegan by Dynise Balcavage

Salad Samurai, 100 Cutting-Edge, Ultra-Hearty, Easy-To-Make Salads by Terry Hope Romero

Veganomicon, The Ultimate Vegan Cookbook by Isa Chandra Moskowitz and Terry Hope Romero

The 30-Day Vegan Challenge by Coleen Patrick Goudreau

The Kind Diet by Alicia Silverstone

A Grateful Heart, Daily Blessings for the Evening Meal from Buddha to the Beatles , edited by M. J. Ryan

Chloe’s Vegan Italian Kitchen, 150 Pizzas, Pastas, Pestos, Risottos, and Lots of Cremay Italian Classics by Chloe Coscarelli

The Macrobiotic Path to Total Health by Michio Kushi and Alex Jack

the milf diet, Let The Power of Whole Foods Transform Your Body, Mind, and Spirit…deliciously by Jessica Porter

Macrobiotics for All Seasons by Marlene Watson-Tara

Mayumi’s Kitchen, Macrobiotic Cooking for Body and Soul by Mayumi Nishimura

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A yoga sequence for Immune System Boosting:

  • Seated Forward Bend (relaxes the nervous system)
  • Half Spinal Twist (Seated, twists help to cleanse, stimulate and strengthen the internal organs)
  • Dolphin (like downward facing dog, but on your elbows) to an inverted pose balanced on your elbows (can be done at the wall or with your legs walking up the wall) inversions are excellent for bathing and enhancing function of the endocrine system.
  • Uddyana Bandha (standing breathing exercises sometimes called the Abdominal Lift) breathe in through nose and exhale through the mouth while pulling belly in.
  • Sun Salutations
  • Standing Forward Bends (feet together and feet apart)..when in a wide angle forward bend, you can add twists
  • Arches: lying over a block, camel, bow, cobra, upward facing dog, full backbend (some of these were done in pairs with a helper)
  • Seated side bend
  • Shoulder stand—plough—fish pose
  • Block under your upper back (another way to do fish)
  • Legs up the wall (great for movement of the lymphatic fluids, enhances the lymphatic system)

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Yoga helps boost the immune system by reducing stress and strengthening the lungs (with the breathing).  We all know that psychological stress doubles the chance of a person getting a cold!  Yoga practice lowers stress hormones and calms the nervous system.  The fight or flight response is eclipsed by the relax and renew response.  It also helps by optimizing the functions of the following systems:

  • circulatory system
  • lymphatic system
  • respiratory system (the yoga postures help improve mechanical efficiency of our lungs by conditioning them.  With yoga, we increase the elasticity of the lungs and strengthen them)
  • nervous system
  • immune system

Twists specifically increase oxygen to organs for optimal function.  They also cleanse, rid the organs of toxins, and supply the organs and glands with fresh blood supply.  Twists massage the body and internal organs and help us to relax.

Restorative postures, such as lying over a block or bolster, putting legs up the wall, or lying in shavasana, are soothing.  They help us to relax and they also help build vigor!

In addition to the featured poses and breathing pranayama exercise to help boost the immune system, don’t forget to inject these other essential elements into your daily life:

  • LAUGHTER
  • OPTIMISM
  • ENOUGH SLEEP
  • ANY ACTIVITY THAT HELPS YOU RELIEVE STRESS (can be walking, dancing, listening to music, vigorous aerobic exercise, reading, spending time with people you love)
  • EAT WELL (and eat as much of a plant-based diet and non-processed food diet as is possible_

We also shared several readings (below are a few):

“The food movement is about quality of life. What we eat affects how we feel physically and emotionally. How food is grown and processed has an impact on the health of those who eat it. How our food is produced affects the environment, the existence of wildlife, and the size and characteristics of our country’s farms. It also impacts the local and global economies. How we eat affects our ability to interact with others and provide for ourselves, and it influences relationships with friend and families. Eating and preparing food with those we care about provides a much different experience than driving through a fast-food restaurant or eating in one’s car. How we spend our food dollars determines the kind of food system we create, and the health of our farms, families, and communities. As Wendell Berry said, ‘Eating is an agricultural act.’ With the present focus on local food systems, now is the time to vote with our forks, as well as our ballots, and make positive changes in the food system.”

Marion Kalb, Co-founder, National Farm to School Network

OK, the food we made and ate did not have cheese or meat, but I couldn’t help but read this fun poem by Shel Silverstein.  I read it with gusto…You really have to wet your tongue with a bit of olive oil and recite this aloud.  It’s a mouthful:

Italian Food
Oh, how I love Italian food.
I eat it all the time,
Not just ’cause how good it tastes
But ’cause how good it rhymes.
Minestrone, cannelloni,
Macaroni, rigatoni,
Spaghettini, scallopini,
Escarole, braciole,
Insalata, cremolata, manicotti,
Marinara, carbonara,
Shrimp francese, Bolognese,
Ravioli, mostaccioli,
Mozzarella, tagliatelle,
Fried zucchini, rollatini,
Fettuccine, green linguine,
Tortellini, Tetrazzini,
Oops–I think I split my jeani.

Very exciting was learning how to perfect making Nori Rolls!!

Roll your own! Nori Rolls

Roll your own! Nori Rolls

Got the hang of it. Perfect food to take with you on flights, for travel, or for lunch

Got the hang of it. Perfect food to take with you on flights, for travel, or for lunch

Read to cut

Read to cut

A sharp knife should do the trick of cutting the rolls easily!

A sharp knife should do the trick of cutting the rolls easily!

Macrobiotic Chef MJ Conboy

Macrobiotic Chef MJ Conboy  (So much fun working with her! She brings much nutritional knowledge to the table.)

Wholesome ingredients for making chocolate truffles!

Wholesome ingredients for making chocolate truffles!

Truffles..we also rolled them in cinnamon. Some rolled in cacao powder

Truffles..we also rolled them in cinnamon. Some rolled in cacao powder

Windblown on the rooftop (Saturday's group)!

Windblown on the rooftop (Saturday’s group)!

After the storm (though it was not as much of a storm as was predicted)

After the storm (though-thank goodness- it was not as much of a storm as was predicted)

Jumpin’ Above Hoops

September 25, 2016

He goes by the nickname Dream Caster and I am lucky enough to be graced by his towering and gentle presence three times a week, when he comes to my yoga classes at Seattle Athletic Club.  He always arrives early, rolls out his impressive “runway” mat, which is long enough to accommodate his 6’7″ height.  Once his mat is rolled out, he proceeds to set up his yoga oasis with two bolsters, two Gripitz (props used to protect wrists when doing yoga), four blocks, two straps, an eye pillow filled with beads, and a few blankets.  Intrigued by and respectful of this giant of a gentleman, I asked if I could interview him and write about him in my blog. He happily agreed.

His name is Vester Marshall.

Vester lives his spirituality.

“I’ve been a student all my life. School, education, and society try to put you into a box.  Life is much greater than what we learn in school.  You’ve got to go out on your own and explore! Surround yourself with mentors, people who offer opinions you can respect!  Be a seeker! Be a seeker and have enough trust to go to a counselor, a therapist, a psychologist, or a psychiatrist for help when you need it.  Being a seeker has taken me out of the box.  It’s what takes you outside of being black or white.”

Vester Marshal was a former Seattle Sonics player during the 1973-74 season. He told me once that as a forward he was known for his ability to jump high and now, in his late 60s, his knees are fairly worn out.  That doesn’t stop him from walking.  In fact, he hasn’t owned a car in over 25 years.  He lives in the heart of Belltown in downtown Seattle and walks everywhere.  He has been sober and clean for well over 25 years.  He is the kind of guy you can’t categorize in any way.  He is a father, a street minister, an herbalist, a certified yoga instructor, a visual artist, a fisherman.  As a teen, he was a political activist and marched in support of Dr. Martin Luther King Jr. and the civil rights movement. He was active in registering blacks to vote in the 60s. Later he was a grunge band manager in Seattle! He has been active in the anti-nuclear movement. He worked at the Washington State Penitentiary in Walla Walla. Diversity is the name of Vester’s game!

He was born in Tuscaloosa, Alabama.  He went to the University of Oklahoma on a scholarship and played basketball for the university. “Basketball was a path which allowed me to follow the path to greater knowledge and wisdom.”  Playing for the Sonics led him to great connections, such as meeting governors, senators, and legislators.  He used to go to Olympia to take state politicians fishing!

Dream Caster with his salmon

Dream Caster with his salmon

Vester is a visual artist.  “I’m capable of doing what I want to do.  When we do art, we create. We produce.  We work our way through different problems and become connected.”

What are his words of wisdom?

“You have to know yourself.  You have to be real!”

Warrior I

Warrior I

How do you make a difference in this world?

“By just being me, by making good choices, by being responsible for myself.  Be an example.  You see what I’m saying? You’ve got to be an example for the world to witness.”

Triangle

Triangle

How has yoga changed you, Vester?

“I’d be dead now if I hadn’t taken an inventory of my lifestyle. Drugs and other hippy addictions were killing me. I looked around.  My friends were dying all around me.  All the people in the rock ‘n roll scene around me in Seattle were dying.  I felt like there was a strong invitation for me to get clean. I made a decision to clean my life.  I went through a detox program with medical help. Shortly after that, I found yoga.  Yoga taught me how to be mindful, how to be kind.  Yoga IS all about kindness and friendship. Yoga is unconditional love.  Yoga has taught me to be a part of a community where everyone is working on becoming their better selves.”

Warrior II, Spiritual Warrior

Warrior II

What are your keys for good living?

“I always have enough.  I live within God’s means.  Because of this, I’m in a beautiful place and I live a beautiful lifestyle.  I walk a path where life becomes divine.  I never worry.  Yeah, I’ve got issues with my knees, but I seek advice from the right people, the right doctors.  I take action and I never worry.”

Vester Marshall has class!

Vester Marshall

Sucker Holes and Pure Outdoor Freshness

June 17, 2016

My annual Yoga in the Park classes continue this summer.  Not sure how many years I have been running the classes in the park.  Seventeen years is what comes to mind!  We meet on Tuesdays from 6-7pm during the months of June, July, and August in Meridian Park, Wallingford neighborhood of Seattle.

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The first Tuesday of June was the most lovely of evenings, not too hot, not too cool, around 77 degrees.  We were graced with magical breezes and then bursts of calm, yoga under a big blue sky.  People showed up in large numbers and the session felt dreamy.  That was the first Tuesday this summer.

The second Tuesday, however, was different.  The weather called for thunder storms and showers.  And it was rather cool out.  All day, I fretted over the dark clouds, not knowing if I should cancel or hold class.  I’d look up at the brooding sky and sometimes I’d detect a promising patch of blue.  I kept thinking about my father-in-law and how he calls those “promising” patches of blue “sucker holes”!  “They get you every time!  Don’t plan anything anything grand.”  Only a “sucker”, one easily duped by a false promise, would trust those patches of blue!  This is Seattle after all. I know it rained that day in some areas like on Mercer Island, but it did not rain downtown or in Wallingford.

Warriors We Are

Warriors We Are

Well, since I didn’t cancel class, I went to the park in the hopes that at least a few hearty souls would show up.  And, much to my surprise and delight, three people showed up for yoga!  Tina Koyama, sketcher extraordinaire (Tina’s BLOG), also showed up to sketch the class.  Not sure how she managed to sketch us.  It was so cold out that I just kept everyone moving.  No long holds, just keep moving.  And Tina had to capture our moves.  Her hands were cold and, somehow, she had to keep sketching to keep her fingers from stiffening up!  It was 48 degrees out.  By moving, we yogis managed to stay warm-ish!  Like the Tibetan yogis, we used breath to generate heat and prana.  We practiced the yogi’s adage: “The true yogi feels the cold but does not feel cold.”  Yes, this is why we have come up with the month of June-uary here in Seattle!

Reach for the Sky!

Reach for the Sky!

Below are Tina’s lovely sketches and a wonderful poem Larry Iwafuchi wrote.

Local readers, please note that there is NO CLASS on Tuesday, June 21st, but YES, there WILL BE class on June 28th and forward until and including the last Tuesday of August (last class followed by a potluck!)

Double Trees Sprouting from the Earth

Double Trees Sprouting from the Earth

Bridge of Friendship

Bridge of Friendship

It happened!
Yoga In The Park on Tuesday,
despite the threat of storms.
Kept checking for a cancelling e-mail,
hoping there wouldn’t be one.
There wasn’t.
So there we were.
Just four of us, a small but mighty group.
Big groups have power and spirit.
Small groups have intimacy and connection.
Dark clouds surrounding us,
a ‘sucker hole’ of blue sky above.
Feeling the outside cold
offset by the warmth within.
Sitting back to back,
close yet apart,
reaching upward.
Looking up
and seeing the sky,
my hand,
leaves and branches
bent by the wind.
Out of the corner of my eye,
seeing my partner’s hand,
reaching upward alongside mine,
We are apart in our individual efforts,
and yet
we are connected.

Back to Back Meditation (instead of Shavasana) kept our backs warm!

Back to Back Meditation (instead of Shavasana) kept our backs warm!

Green in the Heart of the City

May 22, 2016

I never tire of walking around Green Lake. The light differs every time I am there and last Monday, as I walked the 2.8 mile trail, the lake looked greener than ever.

With the light different every single day, who can ever tire of walking around Green Lake?

With the light different every single day, who can ever tire of walking around Green Lake?

Wild Yellow Iris in Full Bloom I have been watching these irises come up year after year and they are always pleasing to the eye!

Wild Yellow Iris in Full Bloom I have been watching these irises come up year after year and they are always pleasing to the eye!

Green Lake was named in 1855 by David Phillips, who was probably struck by the lake’s dark green color.  Even back in 1855, when the lake had plenty of surface inflow and outflow from the now dried up Ravenna Creek, the lake’s natural state was prone to algae blooms.

The Duwamish had a name for the lake: dxWTLusH.  It’s a Lushootseed word and no one knows what it means.  My guess would be the Lushootseed name might have something to do with “green” or maybe it is a native word for “yellow iris”.  I found the word on line and really would like to hear it pronounced.  I can’t even begin to imagine what it sounds like.

Green Lake used to drain into Lake Washington via the Ravenna Creek.  After the water level was lowered by 7 feet and park lands created, the Ravenna Creek dried up.  In fact, lovely Ravenna Boulevard and its grassy median sit on top of the old creek bed. (A link for old survey maps and Green Lake Watershed is at the end of this blog).

Clean Lines of Lake and Dock

Clean Lines of Lake and Dock

Lost Shoes

Lost Shoes on Bench

Mamma Goose and her babies

Mamma Goose, her babies, and blossom-littered grass

Lake, Iris, and Reed Grass

Lake, Iris, and Reed Grass (straight reeds go curly in disturbed water reflection)

Green Lake Trees

Green Lake Trees

Old Survey Maps and Green Lake Watershed: VIEW

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