Archive for the ‘Yoga Adventure’ Category

Slideshow from the Land of Fire and Ice

October 23, 2018

The following slideshow is of our recent yoga retreat in Iceland. It is a trip I hope to offer again and again.  The slideshow is set to the music of the Icelandic group Low Roar and the song playing is called Breathe In.  The words go well with the experience of being in the Land of Fire and Ice.  The melody seems to carry the mystery and stark beauty of the landscape.  Most of the photos in the slideshow are mine, but a few come from some of the other photographers in our group.  I believe all the photos capture the light that is unique to Iceland!  Being so far north, the sun’s rays hit at an angle, which, when captured by camera, makes every person holding a camera appear to be an extraordinary photographer.

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We did yoga every morning and every evening, though you will not find a single picture of our yoga sessions.  We immersed ourselves in our practice.  In our yoga sessions, we became warriors, molten lava, geothermal energy, and pure rays of northern light.

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It was a pleasure to see friendships deepen and new friendships forged.  As the week progressed, everyone in our group appeared to become more luminous. Was it the relaxing and cleansing aspect of the yoga practice?  Or was it the hot springs?  Or perhaps it was the hiking?  Could have been the pure spring-fed water we drank directly from the tap? It was probably a combination of all of these ideas and more.  All I know for sure is that the retreat was a great experience, one that I will never forget.

Turn up your speakers for this 6 minute slideshow of our retreat in Iceland:

Iceland: Yoga in the Land of Fire and Ice 2018 from Fran Gallo on Vimeo.

http://www.frangallo.com

 

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Laugarvatn Hot Springs

October 17, 2018

Today was one of those perfect days which I think I’ll replay in my mind again and again. The day started at 6am when my alarm went off.  I made coffee, read the news online, checked email. Then, I went off to teach yoga.  This morning’s yoga was focused on the chakras.  Chakra Yoga was followed by breakfast.

At 10am, we left our cabins for Laugarvatn.  There we hiked a hillside in a wooded area. Along the trail, there were panels with depictions and Icelandic instructions for various stretches recommended while hiking.  After the hike (and the stretches), Einar drove us to the hot springs of Laugarvatn on the Golden Circle.  We first enjoyed lunch, a beautiful spread of delicious fresh vegetables and fish.  Some people in my group enjoyed bread which was baked using geothermal steam.  I have tasted it in the past and it is delicious.  After eating, we enjoyed the hot springs of Laugarvatn.

The hot springs are located in a lakefront spa, featuring natural steam baths, outdoor mineral pools and a sauna. There are various temperatures, one being especially hot. Soaking in geothermal springs is very healthy.  At Laugarvatn, we soaked in a natural pool lined with rocks. While inside the steam rooms (both wet and dry sauna rooms), we listened to the sound of the bubbling hot springs coming from deep within the earth

Every so often, when the heat became too intense, we bravely walked over to Laugarvatn Lake, which is right next to the springs, and took a very fast dip in the 40 degree Fahrenheit water! Every bracing dip came with a yip and a few loud shouts.

The day ended with a second yoga session (a focus on postures to strengthen bones) followed by another delicious dinner (three bean salad for the vegetarians and lamb for the others).

I am including some of the benefits of soaking in geothermal healing waters:

Anti-Ageing Properties  Hot springs are also recognised for their anti-ageing properties. Bathing in a hot spring increases the production of collagen and tightens the elastin within the second layer of the skin.

This leaves your skin looking both firm and youthful.

Other minerals such as calcium, lithium, magnesium and even radium also help improve your skin.

As geothermal water cools, it saturates and then forms into a white mud. This form is completely hypoallergenic and has anti-ageing properties that can firm the skin, reduce pores and revitalise appearances. It is also effective against rashes, sores and skin problems such as dermatitis and psoriasis.

Respiratory Problems  As well as improving your skin, taking a dip in a geothermal spring offers many additional benefits to your overall health. As mentioned above, sulphur is a common mineral found in hot springs.

Sulphur can help treat respiratory problems such as asthma, and it can help clear excess mucus from your lungs.

Pain Relief  Moreover, the heat and buoyancy of a hot spring is very therapeutic for your body. The buoyancy helps to reduce the body’s work load.

As the body is focused on the sudden heat, the nervous system’s sensitivity lowers and the heat becomes a form of therapy for sufferers of muscle pains and arthritis.

Soothe sore muscles and chilly limbs.

Better Blood Circulation Bathing in hot springs helps to boost blood circulation. As the skin soaks in minerals such as calcium and sodium, hydrostatic pressure increases.

This increases the flow of oxygen to our bodies and boosts blood circulation, keeping your body fit and strong.

Increases Endorphins Our bodies absorb minerals in the water which stimulate the immune system and strengthen it. These minerals enhance the production of endorphins within the body and this interacts with receptors in the brain.

Think of it as a “happy chemical”, endorphins release a positive feeling and relieve the body and mind of stress whilst alleviating tension in tired muscles.

Overall, regular geothermal bathing can help normalize your body’s functions and nervous system whilst drastically improving your skin’s condition.

My lovely cabin mates Keira and Colleen.

There’s a whole lot of magic going on here in Iceland!

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Langjökull Glacier

October 16, 2018

Cold weather wears down batteries fast.  On the Langjökull Glacier, I was able to get one quick shot before my camera battery died. It is of Lisa and Rich walking in a near white out, walking to the edge of Iceland’s second largest glacier.

Einar guided us on our hour hike in the freezing temperatures. The snow and wind blotted out the place where you would normally see the edge of the glacier.  We followed the tracks of the snowmobiles and the occasional flag indicating the way towards the glacier.  The glacier visit was thrilling!

Actually, we were so bundled up that I don’t think anyone really felt cold. Under my layers, I was toasty warm.  Once we got back to the bus, I was able to get to my other camera and took a few more photos. The photos below are almost identical, but taken moments apart. You can see that the light changes constantly. One second it could be blizzard like conditions and the next moment, a blue sky peaks through the clouds.

Back at the cabins, we pet Orvar’s elderly dog, the sweet Dexter! After eating a late lunch, we soaked in the hot tubs and then did yoga.  I have not taken a single yoga photo, but Kevin got this shot of our yoga space.Kevin also took this shot of our cabins:

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I read the following poem (and a few others after yoga today). I am not sure of the Icelandic author’s name:

Storming Weather

Boisterous cold wind

Frozen sun fully exposed

Advancing snow storms

Mantra Story: re-posted

September 16, 2018

The following blog post is a re-post.  I hope you enjoy reading it:

When I first arrived at the ashram in Nepal in early spring 1996, where I was about to do an intensive month-long teacher training program, I met one of the newly minted yoga instructors who had just finished her month-long intensive with the previous batch of teacher trainees.  She was all packed up and ready to go home.

“So, how was it?, I asked her, hoping to get some insight into the program.

“It was GREAT!  You are going to learn SO much from Swami Vikashananda.  And at the end of your stay, he will give you your OWN mantra!”

There was something a little wild-eyed about her, which made me want to run in the opposite direction.  But her hyper-enthusiasm also made me want to ask more about the intriguing manta she had just mentioned.

“My own mantra?  Tell me more.”

So she went on to explain how Swami Vikashananda “studies his students in training” and comes up with a unique mantra that is specifically for that very person.  This mantra is to be said during meditation to keep one focused on the moment and it is NOT to be shared with anyone.”

You can just imagine my intrigue all throughout the month-long training program.  I imagined Swami Vikashananda secretly studying me, trying to come up with the perfect mantra for ME!  There was another side of me, the naughty skeptic, who wondered if he simply gave the same mantra to everyone and said, “Don’t share this with anyone!”

So, eventually it was time for me to leave.  One intensive month of learning and hard work flew by, and I found myself all packed up, standing with my luggage at the edge of the ashram property with Swami Vikashananda.  This was my farewell.  And I was feeling super emotional-not because I would miss him- but because he DID NOT give me a mantra!

I would not make a good poker player.  My face betrays my feelings.  I do play Pinochle and everyone instantly knows whether I have a good hand or a lousy one.  It’s just the way I am.  So Vikashananda, standing there next to me in his white flowing robes, looked at me and asked, “Please, tell me, what is the matter?”  Can I tell you how stupid I felt, practically in tears because I didn’t get my mantra?   I told him, “Well, see, I was told you would give me a mantra before I left here, and..”  I couldn’t even finish my words.

And then his whole face lit up!

“You want a MANTRRRA?” …followed by howling laughter.  To hear his voice, you have to roll your rrrs!

When he re-collected his composure, he said, “OK, I will give you your MANTRA!  OM SAHANA VAVATU.  OK?”

I was desperate to write it down, but everything was packed away tightly.  “Vikashananda, I need to write it down!”

“No, No.  Say it VERRRY quickly. OM SAHANA VAVATU. OM SAHANA VAVATU. Like that!  Ten Times!  You will remember.”

“Please tell me what it means. That will help me remember!”

So he explained to me, “This mantra is for YOU!  But this mantra is one that you WILL share from time to time with your students because this mantra means “Let us Grow Together”.  Listen, don’t be sad, but you will not find YOUR own one special guru.  However, you will find that your greatest teachers will be your students.  From them you will learn to be a great teacher.  They will be your guru.  Yes, many many guru coming to you. From time to time, you must share your MANTRA with them.  OM SAHANA VAVATU.  OK?  Om Shanti, Fran.”

This is my MANTRA story.  And yes, I share my mantra story with my students from time to time, just as Vikashananda suggested.  For me, it is powerful because I don’t have ONE guru whose teachings I cling to.  I explore my yoga practice through my readings, through my meditation and personal practice, through my life experiences, and from my students.  My students ARE my greatest teachers.  They teach me to be present.  They teach me how to listen, how to be intuitive, how to give and receive.  They teach me how to be kind, compassionate, and how to be courageous in life.  They teach me how to be the best I can be.  They teach me how to BE.

This is the first time I have written my Mantra Story.  Pia inspired me to write it down in my blog!  When I got back to the states, I began studying Sanskrit and I was surprised to come across my MANTRA.  Through my studies, I have learned that my mantra is part of the Shanti Mantra (the Peace Prayer).  It is a Mantra that originates from the Upanishads.  I have learned my Mantra’s many translations.  One translation of it is:

That is Absolute.  Absolute arises out of Absolute.

Below you will see it written in Sanskrit followed by the translation.  My Mantra is the first line of a well-known chant, the Shanti Mantra:

ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥
Om Saha Nau-Avatu |  (also read as Om Sahana Vavatu-my mantra!)
Saha Nau Bhunaktu |
Saha Viiryam Karava-Avahai |
Tejasvi Nau-Adhii-Tam-Astu Maa Vidviss-Aavahai |
Om Shaantih Shaantih Shaantih ||

Meaning:
1: May God Protect us Both (the Teacher and the Student),
2: May God Nourish us Both,
3: May we Work Together with Energy and Vigor,
4: May our Study be Enlightening, not giving rise to Hostility,
5: Om, Peace, Peace, Peace.

So from “May we Grow Together” to “May God Protect us Both, the Teacher and the Student, I say to you, OM SAHANA VAVATU!

 

Yoga in the Company of Dogs

August 19, 2018

Ruby – Cleopatra – Sidney – Bo 

These four furry characters graced a recent yoga session I led on Marrowstone Island this past weekend.

Don’t know where Marrowstone is?  Neither did I!  This was my first visit to Marrowstone Island, a small island located just 15 miles from Port Townsend.  I was visiting a friend who has a weekend home on the island. We had such a dreamy relaxing time doing yoga outdoors, enjoying an evening dinner together on the large front porch, taking long beach walks, foraging blackberries and apples, eating cobbler. The sky finally cleared of smoke from the terrible Canadian forest fires.

844 fortunate people make beautiful Marrowstone their home.  I saw a sign on a beach house that said:

If you are lucky enough to live on the beach, you are lucky enough.

But back to Yoga in the Company of Dogs!  Not every culture sees dogs as a source of great company, as creatures capable of great affection, as sources of great pleasure and undying faithful love.  I am not a dog owner, but I love dogs.  Dogs can make you feel loved like no other.  They can make you feel safe.  They do not judge people based on social status, physical appearance, or personal hygiene.  No human will ever celebrate your presence the way your dog will when you come home after a couple hours or a few days of being away.

I’ll bet you have heard this prayer:

Lord, help me be the kind of person my dog thinks I am.

Research shows that oxytocin spikes in both human and canine brains when a dog gazes at its owner.  If you are reading this blog post, and have a dog, you probably already knew this before scientists measured oxytocin levels.  And if you are from a country or a culture where dogs (or cats) are seen in a different light and not esteemed in this way, you may be surprised to learn that many or most dog (cat) owners in my culture see their dogs (cats) as full-fledged family members. We will go to great measures and shell out great amounts of money to seek medical/veterinarian care when our pets are ill. Often, in my culture, dogs (or cats) are our best friends.

So it is not surprising that the yoga session I held on Saturday morning, in the company of four dogs (Ruby, Cleopatra, Sidney, and Bo) was delightful and deeply relaxing.  I have done yoga in the company of dogs many times before.  They become deeply relaxed.  Tiny Cleopatra, a chihuahua who is normally very nervous around strangers, became so relaxed that she got out of her little cuddle bed and ventured out to sniff at my legs.  She even started interacting with the larger dogs, who were equally relaxed.

All the dogs were off leash, but none strayed very far.  Toward the end of the yoga session, all four dogs were crowded near us.  Some were lying in Shavasana-like poses.  Others were finding comfortable perches on our bodies.

20+ Reasons to do Yoga Outdoors

July 1, 2018

While I do love all seasons, I find myself anticipating summertime more than any other time of the year. I love the long days of the Pacific Northwest. My garden comes alive and I love spending as much time as possible outdoors. Practicing yoga outdoors is a real treat.  I offer Yoga in the Park on Tuesdays in June, July, and August (in Meridian Park in Wallingford, Seattle). See details at the end of this blog post.  All are welcome to come to my all-levels Hatha Yoga classes.

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I have brainstormed and come up with 20+ reasons to do yoga outdoors. I hope you will give yourself a beneficial outdoor yoga experience this summer!

Note: the photos are from my Yoga in the Park classes.  The blue sketches were done by Tina Koyama, Seattle yogini and sketcher extraordinaire. She sketched these from last Tuesday’s class.

1. Practicing yoga outdoors can change your entire yoga experience!  Be soothed by the greenery around you. Take in the smells of summer, hear birdsong, breathe fresh air.  Natural scenery can heighten your awareness and awaken your sensory mind.  Scent, sight, hearing, and touch activate your brain and make you more present. Fresh air heightens breath awareness. All of your senses will awaken.

2. Practicing yoga outdoors adds a different dimension to your practice.  You experience yoga’s original link with nature.  The word “yoga” means “union” and when practicing outside, you can experience union with birds, butterflies, bees and other insects, flowers, trees, sky, clouds, wind, humankind, and connect to the universe.

A recent Swedish study found viewing nature, especially fractals (the organically occurring patterns in tree branches and fern leaves for example), increased wakeful relaxation and internal focus—two pretty important components of a rewarding yoga practice.

 

3. You will become a part of the photosynthesis process.  When you breathe out, the trees around you breathe in. Talk about feeling connected to the trees!  Experience your deep connection with nature.

4. Yoga outdoors allows you to experience human interaction and has some wonderful social benefits.  All of us, while doing yoga outdoors, hear the sounds of laughter, children playing, the happy sounds of other people enjoying the park.  Other people’s laughter has the effect of boosting your own sense of happiness.   You leave your yoga session with renewed energy.  (You also leave the park super hungry because movement, full breathing, and relaxation have a way of making you crave healthy nourishing food.)

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5. There is nothing more satisfying than doing yoga outdoors and spending time in nature, especially after a day of working indoors. You can spread your wings, take in deep breaths, feel free, and allow your body to be warmed by the sun. Doing yoga outdoors can replenish your depleted energy.

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6. Dr. Matthew Baral, author of This is Your Brain on Nature, says, “Nature connects us to our roots.”  “The grass, the ocean, the trees are all part of our primeval world.  It is where we feel most at home.”  Practice outdoors, connect to your roots, align yourself with nature, and come back to your true home.

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7. The beauty around you can help inspire your practice.  You will find yourself moving away from worry and disconnecting from heavy thoughts by moving away from stress-triggering environments or situations.  You’ll move away from newscasts, newspapers, your computer, TV, desk, paperwork, iphone to an outdoor environment. You will disconnect and reconnect.  In nature, you can connect to yourself in a deeper, more meaningful way.

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8. Being one with nature and exercising outdoors will boost your self-esteem. Perhaps this boost comes from soaking up Vitamin D, which has been shown to decrease depression.  Even if you are limiting your exposure to the sun, practicing in the shade sends feel-good signals to your brain.

9. If you have taken classes with me, you have heard me talk about “grounding” or connecting to the “earth” through your feet. It is a strange term to use indoors as our bare feet are placed on a mat, which is placed on a wood or carpeted floor.  However, when teaching yoga outdoors, telling people to ground their feet to the earth becomes an intensified experience and a new term arises, “Earthing“.

Earthing, also known as grounding, refers to contact with the Earth’s surface. An entire blog post can be dedicated to Earthing! I will include a quoted paragraph about the profound benefits of Earthing as per the following article: Link 

According to research, as read in the article/link above, going barefoot and connecting your feet directly to the earth, has the following benefits:

  • direct contact with Earth’s vast surface supply of electrons
  • sleep better
  • reduce pain
  • regulate diurnal body rhythms, such as cortisol secretion
  • neutralize free radicals
  • decrease inflammatory response
  • increase immune response
  • blood thinning effect
  • reduction of primary indications of osteoporosis
  • shift from sympathetic to parasympathetic tone in the autonomic nervous system (in simpler terms, Earthing helps you to RELAX and RENEW!)  You enter the relaxation zone!
  • increase in blood oxygen
  • stabilize the electric environment of all organs, tissues, and cells
  • grounding yourself, or simply having direct contact with the earth, be it sand, rocks, or grass, can reduce the risk of heart problems, pain, and stress.

“Emerging scientific research has revealed a surprisingly positive and overlooked environmental factor on health: direct physical contact with the vast supply of electrons on the surface of the Earth. Modern lifestyle separates humans from such contact. The research suggests that this disconnect may be a major contributor to physiological dysfunction and unwellness. Reconnection with the Earth’s electrons has been found to promote intriguing physiological changes and subjective reports of well-being. Earthing (or grounding) refers to the discovery of benefits—including better sleep and reduced pain—from walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth’s electrons from the ground into the body. This paper reviews the earthing research and the potential of earthing as a simple and easily accessed global modality of significant clinical importance.”

When I was in Germany, I experienced part of this Earthing movement via Sebastian Kneipp’s barefoot therapy and cold water footbath immersion therapy.  In the village where I stayed, there were barefoot walking paths throughout the fields and a few therapy pools for water wading.  After a long hike, it felt fantastic to walk barefoot on the paths or to immerse our feet in the cold water wading pools.

10. Doing asanas such as Warrior I or Warrior II outdoors can make you feel powerful.  Being outside can make you more attentive and emotionally balanced.  Fresh air can help clear your mind. When you feel balanced and when your mind is clear, stress levels are lowered, which in turn reduces the stress hormone cortisol.

11. Breathe freely, take in prana (life force), and improve your lung capacity.  Being outside improves respiration because we breathe in fresh air. The increased oxygen will make you more alert and improve depleted energy.

Your lungs have 6 liters of air capacity.  Being outside will make you want to breath deeper, allowing more oxygen in. This breaks up any accumulated pollutants and toxins that are trapped in your alveoli due to habitual shallow breathing.

12. You will connect to Mother Nature.  Surely, while being outside, you will hear some annoying sounds such as traffic in the distance, the occasional airplane, a dog barking nonstop, and you’ll be sure to have to swat at an insect or two.  You may have to deal with wind or cooling changes in temperature or drizzle.  The flip side is that you will be witness to sunsets, breathtaking views, varying shades of green.  You may see a butterfly.  It may land on you.  Or the rarest of birds might just land on a branch next to you. These are some aspects of our live planet, Earth. Doing yoga outside provides a means to love and appreciate our planet and all that she provides.

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13. Alleviate stress.  Doing yoga alleviates stress.  And when you take your yoga practice outside, in a forest, a park, or even in your own back yard, you experience nature as healer and a catharsis takes place.

Studies have shown that people who are exposed to a forested environment more often have far less stress than those who are only in urban environments.

14. Improve your balance.  There is rarely such thing as a perfectly level ground in a park, a forest, or a meadow. When practicing yoga, you will find you have to accept the lumps and unevenness under your mat or under your feet. When doing tree pose, for example, on an uneven surface, in order to stabilize your body and reach a point of balance, your legs and core muscles become stronger.

15. Become stronger and more stable in all aspects of life! When you are home, you can control your environment.  Too hot? Open a window, turn on the fan, or the AC. Too cold? Close the window, put on a sweater, turn up the heat, take a hot bath, make a cup of hot tea. Music too loud? Turn it down.  Don’t like the music? Turn if off or change the playlist. When you are out in nature, you are not in a controlled environment and you do not have control of the outer elements. You learn to welcome the breeze, you learn to move faster if you need to keep warm, your learn to use your core in a stronger way if you are sitting on an incline. You will learn to embrace the elements rather than fight or try to change them. You can no longer expect things to be a certain way and begin to accept the situation as it is in a given moment.

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16. Your OM in the great outdoors will sound purely magical.  You may notice a crow cawing in the distance as you OM or you might just notice how your relaxed body and bolstered lungs can really belt out a strong vibrational OM.

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17. You get to feel intoxicated on Nature.  It’s the best high you will ever experience.

18. Sun Salutations were meant to be practiced outside!  There are no ceilings separating you from the sun.  You simply must experience this.

19. Experience the best yoga music ever: waves lapping, wind rustling leaves, birds singing, children laughing, happy murmurings in the distance.  The forest, park, and beach is alive and waiting for you.

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20. When in downward facing dog, look at the trees and see your world upside down.  When in tree pose, root your standing foot into the earth and connect to the trees around you.  When in half moon, imagine you are celestial, in orbit, a satellite.  When in shavasana, melt, surrender, and merge with the earth. Practice shedding an older version of yourself.  Being outdoors gives your asanas (postures) a unique dimension.  Your practice will improve.

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SEATTLE YOGIS:

It’s happening! Yoga in the Park is in full swing. It’s a great outdoor all-levels Hatha Yoga experience and I hope to see you in July and August (no class on August 7th and classes cancelled on rainy days). Classes take place in Meridian Park, Wallingford in Seattle on Tuesdays from 6-7pm (enter the park from Meridian, go up the steps and you will see us on your far right).  It’s a donation based class.  We’ve been going strong since 1998 (with one season hiatus last year)

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Live Music Coming Your Way July 10 at YOGA IN THE PARK:

On Tuesday, July 10, Liz Talley, Glenn Frank, and Lisa Latchford will play and sing for us while we do yoga in Meridian Park! Two years ago, they graced our outdoor yoga class with their music (see photo below). It was a pretty magical experience and I hope you will be able to come on July 10!

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There is a place…

June 2, 2018

There is a place….

where magic happens.  It’s not far from Seattle, just a short ferry ride away on Vashon Island. For a few years now, I’ve offered day retreats at what I will call a “secret garden”.  I’m not allowed to say on social media where this place is because it is a private property, but those of you lucky enough to have been at one of my yoga day retreats there will know exactly where it is.

The photos from this blog post are from a yoga day retreat I offered at this site two weeks ago.  I am afraid that this may have been my last retreat offered at this enchanted site as there are some changes taking place on the property.  I am not to talk about the situation.  Just like Jury Duty!  Being cryptic is not my style, but there you have it!

What I can say is that two weeks ago a group of 14 lucky yogis got to breathe in the emerald forest air, see a bit of Indonesia in the Pacific Northwest, walk among ancient stones imported from Asia, eat organic, locally-sourced food infused with love and tenderly prepared by Karen Biondo of La Biondo Farm on Vashon.  Together, we meditated in an ancient temple, shared some beautiful imagery we observed during our stay on the property, images we continue to carry in our hearts, did yoga in an authentic antique Chinese tea merchant’s house, and shared meals and warm conversations.  New friendships blossomed and old friendships deepened.  It’s the kind of gathering every yogi dreams of.

I will always have a deep gratitude and respect for David Smith, who visualized this lush paradise and created this Indonesian-Meets-Pacific Northwest haven at his home on Vashon. David was a delicate gentle soul. When he passed away, he left this precious legacy behind.  The current caretakers of the property have done a marvelous job of keeping this place vibrant and ever more beautiful when I didn’t think that was possible. I can’t believe we have been lucky enough to practice yoga on this property.  I will continue to search out another treasured place to host my next day retreats on Vashon.  Wish me luck and if you have any leads for future Vashon sites, let me know.

Chillin’ before our meditation session inside this temple:

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Summer
Summertime brings joy
The sun warms us outside in
Nature calls us out

Beach Walk
Nature opens eyes
While great blue Herons hunt fish
Water sparkles wet

Poems by Milo Minnis: fellow yoga instructor, yoga day retreat participant, poet, student of Judith Lasater, visionary, beautiful human being

Serene: photo of statue below taken by Skye McNeill (Surface Designer, Illustrator, Photographer, Graphic Designer extraordinaire! visit Skye’s website)

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“As yoga teachers, our job is to mirror back the inherent goodness and inner wisdom of our students. But first, we have to find it in ourselves.”  – Judith Hanson Lasater

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High on Montana

May 31, 2018

Our yoga retreat at Walking Lightly Ranch in Whitefish, Montana was better than I could have ever imagined. The weather was excellent, the ranch and accommodations beautiful, the vast property exquisite, the guided hikes almost perfect (perfect except for the damned surge of voracious mosquitoes on the first day because it had rained the night before our first hike), the optional on-site massages with Michelle Richards therapeutic and deeply relaxing, the yoga studio spacious, fully equipped, and pristine.

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Swings

The guided hikes fell into two groups. The group who chose to do the easier and shorter hike was led by Amanda.  I was not in this group, but had a twinge of regret when I heard that Amanda knows her wildflowers and was able to identify the array of flowers popping up here and there, dotting the landscape.  The second group chose to go on the more challenging hikes, the first hike being a climb to the ridge on the property where the views were breathtaking. My group was led by James on both days. Though he does not do plant identification, he was knowledgeable in other areas: landscape and geology, plus we learned so much about his interesting life. There were only four of us led by James on the first day hike and two of us on the second day.  On the second day’s hike, Zimmie and I selfishly felt it was a treat to have James all to ourselves on the hike!

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Our happy group participants came from Seattle, Vashon, Eugene (OR), Whitefish, and from the District of Columbia environs. We enjoyed nutritious, abundant, delicious vegetarian meals made by our on site chef, Michelle Berry.  One evening after dinner, Michelle, a very talented and knowledgeable nutritionist, plant-based chef, and beautiful mother of three came and sat with us, answering our questions about plant-based nutrition.  We learned so much from her as you will see below.

How much water should we drink per day?

Take your weight, divide it by two and that is the number of ounces you should drink in water per day.  Drinking green drinks or herbal teas do not count as your recommended water intake.  These are seen as medicinal (good), but do not replace your water needs.

Sole Water Link 

Please refer to the link above to read about sole water!  I am going to try it. It is a great way to make sure you are getting essential minerals into your diet.  It helps prevent muscle cramping. All you need is Himalayan Salt and Water to make the mixture.

Name some Protein Rich Plant-Based Foods (this list is not complete):

  • Bee Pollen with Almond Butter
  • Spirolina (add to your smoothie)
  • Sprouts
  • Hemp Seeds

Strategies to Detox/Cleanse:

  • oil pulling using coconut oil (how to and benefits) LINK
  • Body Brushing on skin that is not wet and later oil your skin before your shower  (See technique and how it is done)
  • Michelle mentioned that there are many kinds of detox.  Detox can include “emotional” detox as well as “screen” detox. Screen detox means moving away from your phone or your computer for a few hours or for a whole day at a time.
  • Colonics

Diet for people undergoing chemotherapy (these detox strategies can be used by anyone, even when not undergoing chemo):

  • Include chlorella in your diet (probably in a smoothie)
  • Eats lots of cilantro (sorry to those of you who do not like cilantro)
  • Better yet, if you do the following, it is one of the best ways to support and cleanse your body when undergoing chemo:  Eat Chlorella.  Wait one hour.  After one hour, eat Cilantro.  Do not eat the two together.  Do not change the order.  Wait one hour before eating the cilantro.
  • Eat a super low carb diet and a high vegetable fat diet (ketogenic diet).
  • Follow the detox ideas above.

What are some Calcium Rich Plant-Based Foods (this list is not complete):

  • Figs
  • Tahini
  • Broccoli
  • Garbanzo Beans
  • Green Leafy Vegetables (includes Kale)
  • Almonds

What are some Protein Rich Plant-Based Foods (list is not complete):

  • Edamame (soy beans)
  • Spirulina
  • Peanut Butter and other nut butters
  • Nutritional Yeast
  • Peas
  • Lentils
  • Quinoa
  • Spinach
  • Chia Seeds
  • Hemp seeds
  • Chick peas
  • Kidney Beans
  • Black beans
  • Broccoli

Below: one of Michelle’s breakfast skillet dishes:

eggskillet

Everyone we met on the ranch had a very gentle spirit and I am left to believe that those who are lucky enough to live in such a pure peaceful environment, take on a very grounded, peaceful, gentle, and content demeanor.

One evening before dinner, the manager of Walking Lightly Ranch, Dave, played music for us with his friend Lee. Dave plays guitar and Lee plays cello.  Put the two together and add vocals, lyrics from renown folk singers or lyrics written by Dave or Lee, and you have a delightful impromptu evening of pure joy!  The next day, Lee came to the yoga studio and played cello for one of our yoga sessions.  Wow!!

music

shavamusic

We also had an inspirational Shared Reading one evening after dinner. Some of what was shared follows:

When the soul lies down in that grass, the world is too full to talk about. Out beyond ideas of wrongdoing and rightdoing, there is a field. I’ll meet you there.

Rumi

 

Mary Oliver
In Blackwater Woods

Look, the trees
are turning
their own bodies
into pillars

of light,
are giving off the rich
fragrance of cinnamon
and fulfillment,

the long tapers
of cattails
are bursting and floating away over
the blue shoulders

of the ponds,
and every pond,
no matter what its
name is, is

nameless now.
Every year
everything
I have ever learned

in my lifetime
leads back to this: the fires
and the black river of loss
whose other side

is salvation,
whose meaning
none of us will ever know.
To live in this world

you must be able
to do three things:
to love what is mortal;
to hold it

against your bones knowing
your own life depends on it;
and, when the time comes to let it
go,
to let it go.

 

The Yoga Exercise by Floyd Skloot

Within a rushing stream of morning light

she stands still as a heron with one soul

held flush against the other inner thigh

and her long arms like bony wings folded

back so that when the motion of a breeze

passes through her body there is a deep

repose at its root and in an eye’s blink

she has become this gently swaying tree

stirring the wind of its breath while linked to ground by the slow flow of energy

that brings her limbs together now in prayer

and blessing for the peace she is finding there.

I already look forward to going back to Walking Lightly Ranch for another long weekend retreat. Not too early to sign up for February 2019.  Just let me know of your interest by commenting below and I’ll be in touch with you.

Feb 15-18, 2019 (3 nights) Yoga + Snow Shoeing (two guides: one for an easier shorter trail and another for more challenging longer trails offered on both days).

and further down the line…

May 22-25, 2020 (3 nights) Yoga + Hiking (just like this past one)

threelegged

I came back from Sicily and hit the ground running with teaching my weekly classes, leading the Vashon Yoga Retreat (a blog post yet to come!) and leading the Montana Yoga Retreat, doing workouts geared to get me in shape for a 5k Run for the Ovarian Cancer Fundraiser I am doing for my friend Lynn Fallows and for a duathlon I am doing with my nephew Chuck in Chicago in August (am I insane…a duathlon in August in Chicago??).  AND Jury Duty, on top of it all, these past two days.  I really wanted to be on the case as it appeared to be very interesting, but just got dismissed today.  A much needed quiet restful weekend at Ocean Shores awaits me this coming weekend.

OM SHANTI

Yoga and Hiking in Sicily

May 24, 2018

I will let the slideshow of the Yoga and Hiking in Sicily say it all!  The slideshow is set to the music of Carmen Consoli called Madre Terra, Mother Earth.  Carmen Consoli is from Catania, Sicily and has a soulful voice that is as rich as the Sicilian soil.  Turn up the volume!

I do want to mention that most everywhere we went has been deemed a UNESCO World Heritage Site.  The retreat was a complete success and, though I have been back only 10 days, I miss Sicily terribly.  I miss my group, the caretakers and cooks at the villa, and all the wonderful people I have met via my Sicily journeys.

Not too early to sign up for next year’s yoga retreats in Sicily. Contact me for more information:

Week I September 7-14, 2019 (Yoga + Cultural Outings, includes a visit to a ricotta farm, a day at a cooking school, two fabulous winery visits)

Week II  September 14-21, 2019 (Yoga + Hiking, includes one cooking course and a visit to a winery)

Dentro L’Etna

May 10, 2018

Sicily Yoga and Hiking Retreat is in full-swing and there is no time to blog…will post these photos of our exhilarating trek up Etna.  Climbing Etna was tough, but we did it!  It is one of those bucket-list activities that we dream of doing.  Yes, we did it!  We were accompanied by our trekking guide, Federico, plus a volcano specialist, the vulcanist Amilcare, and we also invited Darwin to come with us.  At one point, the vulcanist Amilcare shouted, “Siamo DENTRO l’Etna! (We are INSIDE Etna!) and my skin was covered in goosebumps by the very fact of it. I looked around me! There we were inside this great mountain, on the cinder slopes, looking down at Etna’s massive crater.

It was incredible!  It was a high that I have never felt before. Stay tuned for next year’s Sicily Retreats September 2019.  (only one of those weeks will be focused on yoga and hiking and we will be sure to trek Etna!)

Below is our group at the start of our trek up the mountain. We look so fresh and excited in anticipation of our adventure.  At this point, Amilcare explained to us that Etna is a woman, a mother, one who deserves our respect.  He told us that we were about to enter her sacred territory and that we should approach the mountain with reverence for Mother Earth, Etna, Gaia.

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Fantastic Federico of Step Siracusa Trekking and our volcano specialist, Amilcare:

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Dramatic cloud formations:

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Sweeping views:

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Mountain-Man Vulcanist Amilcare:

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Clouds clear so we can see Mt Etna’s peak:L1400879

Dentro Etna:

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Mounds of new growth on Etna’s lava fields:

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One of our Hale and Hearty Yogis:L1400885

Looks like a lunar landscape.  We practically floated and flew down these ashen slopes, boots full of ash.L1400897

Rick, my Mountain-Man:

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Us, the little specks on the mountain:

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