Archive for the ‘Yoga Retreats with fran’ Category

Stories of Ivory, Bronze, and Stone

June 24, 2019

Stories from Greece are still swirling around in my head. Stories we heard from our fabulous guides. Stories that bring bronze, stone, ivory, and gold to life.  Perhaps most incredible is that the objects, which give rise to these stories and give a view into ancient history, have survived thousands of years of looting and natural disasters such as earthquakes and fires.

Photo credits go to Gail Fox for the museum photos on this blog page.

Don’t forget to view the slideshow (link is here and below).

Imagine unearthing this head found in Delphi! It is a burnt ivory head with copper eyelashes and a pure gold headdress.  A total of three similar life-sized heads of statues where found buried in Delphi. Archeologists say that they portrayed the god Apollo, his sister Artemis, and their mother Leto. The eyes are eerily realistic.

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The Charioteer of the Delphi Museum dates to 478 BC.  It is perhaps the most famous of all statues in Greece. The Charioteer of Delphi is displayed in his own room apart from other museum ancient works of art found at the Delphi archaeological site. And it is breathtaking!

The statue is made of bronze.  Miraculously, the statue was not melted to be used to make something else. Nor did it corrode. It was perfectly preserved because it got buried in a rock fall in Delphi in 373 BC.

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“The statue was commissioned by a Sicilian tyrant named Polyzalos to commemorate his chariot victory in the Pythian Games in 478 BC. It is a life-size statue belonging to a larger group, which represented a chariot drawn by four horses.”

Polyzalos lived in Sicily at a time when Sicily was a Greek Colony. We know so much about Polyzalos and this statue because there is an inscription at the base of the statue with his name, the specific commemoration, the artist, and the date the gift was made to Delphi!

The attention to detail is unbelievable! The Charioteer is a boy as you can see from his fine face. He is just starting to grow facial hair. He has a serene look on his face because he has already won the race! In fact, his head has been decorated to celebrate his victory.  The art work is so detailed that you see the veins of his arms.

In the photo below,  you can see how his hair is moistened with sweat and you can even see sweat dripping down the back of his neck. enhance-2

Below: These two well preserved statues were discovered buried side by side in an ancient necropolis. They were once upon a time set upon pedestals to commemorate a grave site.  The statues date back from 550-530 BC.  Who is this woman so finely dressed, holding her robe, looking at her nearby lover?

In the photo below, both the woman and the man are positioned to look out at the audience.  But in real life, they were found lying in a pit next to each other.

The young woman wears her finest clothing, her bridal gown. She is in love and dreaming of building a life with the love of her life. Her wedding will be a grand celebration because she is wealthy and her family will give her the best of all they can offer. But sadly, she never gets married because she dies a premature death and these statues bring to life youth at its finest, so full of promise, reaching out for it all. It seems that Death is unable to snuff out their enduring love.

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MERENDA KOUROS 540-530 BC & PHRASIKLEIA KORE 550-540 BC

Together forever: in 1972, a kore (“maiden”) and a kouros (“naked youth”) were discovered buried side by side in a pit, in an ancient necropolis at Merenda in southeastern Attica. Their story is one of family tragedy, foreign invasion and inspired archaeological detective work. Laid to rest in the late 6th or early 5th c. BC, the pair were long forgotten. In 1730, however, Michel Fourmont, a French Catholic priest and antiquarian, noted an inscribed stone that had been reused as a column capital in Merenda’s Church of the Panaghia. In fact, it was an ancient statue base, which referred to “Phrasikleia,” a young woman who had died before having the chance to wed.

Removed to Athens in 1968, the stone remained in obscurity until the Merenda statues were later unearthed near the chapel. Archaeologist Efthymios Mastrokostas recalled the inscribed base and deduced the kore – holding a lotus bud, symbolic of life and death– might be the virgin Phrasikleia. Confirming his conclusion was a large lead ring found in the grave, which had originally affixed the kore to her pedestal. It fit the base perfectly.

I will offer another Yoga + Culture in Greece Retreat in September 2020. Exact date TBA.

 

Below is a video slideshow from the trip. I don’t think the embed code works so I will also include the link to a 3.5 minute video set to the music of Zorba the Greek:

VIEW SLIDESHOW

The Stones Do Speak!

June 9, 2019

I am in Greece with a group of yogis, enjoying every moment of this Greek adventure.  I will photo-document this trip and write a few words about the photos.

We started out with two nights in Athens.  Our hotel overlooked the Acropolis so when we did rooftop yoga in the morning, we had a most inspiring view.  About every fifteen minutes, the sound of church bells graced our yoga sessions. Later, we had a fantastic guide show us around the Acropolis and the Acropolis Museum.

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These stones do speak of a rich and long history of Greek and Western civilization!

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Below we have Vasiliki and her cousin Nasi. Vasiliki is the brain-child and genius behind this incredible trip. Over the years, she kept suggesting we do a yoga trip to Greece.  Last year, we began the planning in earnest. The itinerary, the restaurants, and our two hotels are based on some of her favorite places to visit.  We could not be luckier to be on this retreat in Greece and have Vasiliki on this trip with us!

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Our group at the Acropolis in Athens:

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While still in Athens, we had dinner at the Port of Mikrolimanon, a small picturesque port, located near the commercial port of Piraeus.  Stunning setting and fantastic food.

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On our way to Nafpaktos, a lovely quiet town off the beaten track where we are staying for the bulk of our time, we passed this bridge:

The Rio–Antirrio Bridge (Greek: Γέφυρα Ρίου-Αντιρρίου), officially the Charilaos Trikoupis Bridge, is one of the world’s longest multi-span cablestayed bridges and longest of the fully suspended type.

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Taken from a photograph in the small museum next to the bridge. The bridge was completed in 2004, just in time for the opening ceremony of the Olympics in Athens that year. Below is the opening torch bearing ceremony of the bridge and the Olympics!

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And the site of the original Olympics below.  I loved our day at the Olympic archaeological site with the Temple of Zeus, the Temple of Hera, the altar of the Olympic flame, the Stadium, and the archaeological museum.  This day was very hot, but oh so worth the outing!  Three of us ran the original Olympic race course. Yes, I am officially crazy to run that in 95 degree weather, but it was thrilling.

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All the museum pieces come directly from the Olympic site. They are so beautifully preserved and detailed.

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And last but not least, a magical late lunch in a Greek home.  When in Greece, eat like the Greeks! It was Vasiliki’s idea to have our main meals daily at 2pm.  It’s a great idea. That way, in the evenings, we can go to one of the many sidewalk cafes and enjoy some drinks and light appetizers (Greek meze). The food was fresh and delicious.  Our host, Maria, cooked all this amazing food served in her gorgeous home.  Her sister Vasuli helped serve the meal.

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Photo of Maria and Vasuli, our lovely hosts.  Gail took this photo (thank you, Gail!).  These sisters are two of FIVE sisters, just like my family!

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I knew I would love Greece, but I had no idea what that love meant until I came here!

Costa Rica Waterfall: Guest Writer

March 24, 2019

One morning during shavasana, while still in Costa Rica, I ended the class with a visualization. The visualization was about becoming the element water. As water, I guided the group into becoming a flowing river. The flowing river was alive and well aware of its tumultuous journey, aware of the enormous boulders made smooth by the power of water to wear away stone.  The river flowed fearlessly forward, aware of other rivers snaking and tumbling through forests and meadows.  The rivers became the veins of the earth, essential to life. My visualization described how other rivers were also striking their own unique course and how eventually the various rivers would meet up in the vast waters of the ocean.

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After shavasana, I learned that Sarah Tsagris, one of the retreat participants, had created a piece of writing along the same lines the night before!  Her body of water was a waterfall.  Her writing is beautiful and she gave me permission to share it on my blog. Below is her writing. This is my first time to have a guest writer appear on my blog.  I’ll also add more photos from our fabulous time in Costa Rica. Slideshow of the retreat is at the bottom of this blog post.

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The Waterfall by Sarah Tsagris

As the molecules of water flow down the waterfall, what must they be thinking?

Maybe they started deep within Mother Earth and were birthed gently by the spring into the river? Maybe they began as cloud vapor and huddled together as a raindrop falling hundreds of feet to moisten the earth before finding the stream? Maybe they crystallized into snowflakes and drifted gently towards the Earth.

Once in the river, the molecules flow along together. Maybe their path is calm, maybe it is turbulent, maybe they get frozen at times, maybe, at other times, they are assaulted by chemicals or pollution. Whatever path they encounter, they will eventually flow down the river.

What must they be thinking the moments before they enter the waterfall? They can hear the roaring water but they cannot see what is coming next. They can sense the anxiety of the surrounding molecules. They cannot turn back. There is no other way to go but downstream. They must surrender to the flow of the river, the flow of life.

As they flow over the edge, they must feel as a child feels going down a slide for the first time: scared, exhilarated, and energized. As the water molecules bounce and cascade down the rocks, maybe they lose their direction, maybe they make contact with the rocks, maybe they have a free fall, or maybe they glide effortlessly down the falls. Finally, they land in the refreshing pool at the bottom of the falls. They regroup, breathe, and look back at where they came with pride and thankfulness.

Their journey does not stop there.  It is a never ending cycle. They will head back into the river with more confidence. This time they know with all their being that they are doing what nature intended. They know they can just BE and THAT is enough. They must surrender to their fate and find faith, trust and fearlessness. They need not exist with uncertainty and anxiety. Eventually they will burrow back into the earth or vaporize into the air and the cycle will repeat itself.

And below is the link to the slideshow I put together from our fabulous week in Costa Rica!

VIEW SLIDESHOW

The next dates for Yoga in Costa Rica will be (two weeks to choose from!):

March 21-March 28, 2020  AND March 28-April 4, 2020

Details/Information

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Embracing Pura Vida in Costa Rica

March 24, 2019

I came back last Sunday from a one week yoga retreat in Costa Rica. I love Costa Rica! The expression Pura Vida takes on a lifestyle in Costa Rica.  This simple beautiful expression refers to the “simple life” embraced by the people of Costa Rica. This expression embraces a philosophy. When you say thank you in Costa Rica, you will hear “pura vida” in response to your gratitude.  The expression can be used to say:

Hello

Goodbye

Everything’s cool!

You’re welcome.

Last week I gave perhaps one of my most successful yoga retreats in Costa Rica.  Everything about the retreat was wonderful. The setting, the delicious fresh and organic food, the kindness of the staff at our boutique hotel, the weather, the views from our yoga platform and sea view terrace, and the birds and sounds of the lush jungle contributed to a perfect place to rejuvenate, rest, and relax!

On the first morning of our yoga practice, I asked everyone to share an affirmation with the group.  The affirmation became a mantra or a set of words carrying a positive message that would keep us focused on peacefulness and well being.  The affirmations are below, accompanied by my favorite photos of the week.

I am healthy and pain free.

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I am enough.

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I am strong.

I am confident.

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I am fearless.

I like me here.

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As I breathe in, I connect to my spirit.  As I breathe out, I smile.

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On day four, we did affirmations again. This time, they were different in an interesting way. When I heard these affirmations, I felt they reflected a deepening of our yoga practice:

I am strong.

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I am happy.

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I am present.

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I am kind.

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I am evolving.

I have strength by being gentle.

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I am getting healthier.

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I have balance.

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I am released.

I am enough.

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Never doubt how powerful words are!

And how about a little free write for you?  Written on the bus on departure day…

iridescent blue butterflies, each wing as big as my hand, flutter magically in the jungle…four days is all they are given..four intense days of life to feed, sleep, breed, reproduce, be beautiful, shine, fly, live, explore the jungle…what would you do with four precious days of life? 

time concepts..it takes nine months for a pineapple to grow and ripen, just like a human baby..think about that next time you eat a pineapple!

pepe-the-coati eats bananas every morning, a coati is related to the raccoon, looks like an anteater and walks like a monkey, suzanne watches pepe’s little tongue lapping up water out of her hot tub, john and i spot a bird with an incredible red head and shiny black body, and on the boat we spot spotted dolphins, they are attracted to our boat and gather round, swimming and showing off! howling monkeys sound like apes and singing cicadas almost make it impossible for everyone to hear me during yin yoga! costa rica is rich with wildlife

dancing tango and salsa moves, music stirs the soul, forty years dance instructor shows his great skill, teaches me salsa steps, encourages and teaches a young man who wants to impress his girlfriend with new dance moves..certainly new dancing skills will give our young man the confidence he needs to dance flawlessly with the love of his life

warm weather..sun turns my skin brown, sunshine factor of 10!!, we all become more flexible, my skin is so clear, my eyes are a deeper brown showing flecks of green i inherited from my dad, clean pure food feeds body and soul, i feel light and healthy and free

morning yoga on the jungle platform filled with birdsong, cool wet towel is comforting, forests are alive and forest bathing is real, the trees give off chemicals that are cancer fighting and ever so soothing to the soul, i am one with the jungle, the rainforest calms me and brings us serenity, hardly any mosquitoes at this elevation, a cool breeze comes just in time and the infinity pool offers cooling waters…evening yoga on hot stone slab, the sound of the cicadas accompany the sunset..everyday is spectacular from start to finish, red streaks in the sky and we hear a bird crying over and over again, “last call, last call, last call” or at least that is what it sounds like and we laugh until our stomachs hurt..spa drink quenches out thirst and is soothing after our evening yoga on the sea view sunset terrace

NEXT COSTA RICA YOGA RETREATS March 2020: LINK

Never too early to sign up! Come join me.

 

 

Living in a Beautiful World

March 1, 2019

I led a Yoga + Snowshoeing Retreat over Presidents’ Day Weekend at Walking Lightly Ranch in Whitefish, Montana.  The weekend retreat was perfect in every way, except that everyone thought it was too short!  We all flew from Seattle to Kalispell for the retreat and I agree we should have had at least one extra day.  Next time around, I am adding an extra day so we can have the option to go into the town of Whitefish to have a look around!

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The NEXT WALKING LIGHTLY RANCH RETREAT is next year:

May 21 – May 25, 2020 (Memorial Day Weekend)

View Details

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If you love mountain landscapes and big blue skies, healthy organic cuisine made to fit every person’s specific dietary needs, kind gentle folk who own and run the ranch, sweet loving Tennessee Walker horses waiting for a pat on the head, and if you love a spacious and pristine yoga studio with warm radiant wood floors where you can practice your yoga while looking at the trees from the many studio windows, you will be in heaven at Walking Lightly Ranch. It’s a very special place.

Kim captured the tomatoes in the pattern of a heart before the salad got tossed and eaten!

One evening, I asked everyone to randomly choose a winter haiku from a stack of index cards.  Earlier, I had sifted through many winter haiku and selected the ones that stood out the most. Though the haiku were written in the late 1600s and early 1700s in Japan, they are so contemporary and they fit our winter retreat scene so perfectly. Below, I will include the haiku I had prepared for the group along with some photos.  Thank you to the yoga retreat participants for contributing some of your photos!

And don’t forget to view the short video below!

photo by Lee Ann

Tethered horse;
Snow
In both stirrups.

-Buson

Awake at night—
The sound of the water jar
Cracking in the cold.

-Basho

The winter sun—
On the horse’s back
My frozen shadow.

-Basho

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Winter solitude—
In a world of one color
The sound of wind.

-Basho

Photo by Kim Johnson

Blow of an ax,
Pine scent,
The winter woods.

-Buson

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Cover my head
Or my feet?
The winter quilt.

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Flowers offered to the Buddha
Come floating
Down the winter river.

-Buson

The snow is melting
And the village is flooded
With children.

-Issa

From the end of the nose
Of the Buddha on the moor
Hang icicles.

-Issa

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See the river flow
In a long unbroken line
On the field of snow.
– Boncho

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Napped half the day;
No one
Punished me!

-Issa

VIEW VIDEO of the retreat weekend set to Coldplay’s Beautiful World

Not too early to sign up for next year’s late spring Montana adventure!

View my WEBSITE for details.

Dave and Mata Mandir playing for us.

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

 

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

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


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