Outdoor Excursions

We are fast approaching our annual Men's Week Yoga Retreat at Blue Osa in Costa Rica. The intention of our week together will be to focus on the connection with ourselves, with each other, and with all things. The yoga practices will focus on this theme, but the intention of the yoga retreat will shine through many parts of our experience at Blue Osa.

One way we will connect to all things is through our connection with nature. The Blue Osa Resort sits right on the beach. We will be surrounded by beautiful trees, hills, animals, flowers, fruit, and of course, the ocean.

Another way we will connect with nature is through some of the various excursions that are offered through Blue Osa. Yoga attendees will have the option to take a kayak trip, hike through the jungle, go on a chocolate tour, and my two personal favorites, waterfall repelling, and the jungle zip line adventure!

These last two excursions are wonderful ways to see the natural surroundings and be a part of it. For the Waterfall Repel Excursion, it begins with a horseback ride up a mountain. You will have your own horse with which you'll form a personal bound. (You'll find that the horses all have their unique "personalities.") It's amazing, too, how well they know their surroundings. The mountain trail is steep, yet these horses are sure-footed and will assure that you will make it safely to your mountain-peak destination. The next part of the journey is by foot. You will hike a ways into the high mountain jungle to reach the waterfalls. You'll be surrounded by the lush jungle foliage and the wet ground. You'll encounter tropical flowers, birds, bugs, trees, and perhaps even a water snake!

When you reach the waterfall, you'll be astounded. It may seem intimidating at first, but here is an opportunity to face your fears, try something adventurous, and find a deeper connection not only to your surroundings, but also with yourself. First, know that you will be safe. The guides are wonderful and are pros. You'll also be among friends who will encourage you along the way. Once you step out onto the those rocks, rope in hand, water rushing at your feet, you can't help but just stop....take a breath...and take it ALL in. It's remarkable! The view is breath-taking! Then thejourney begins down the cliff. The water rushing down around you as you guide your way down the rock. It's an invigorating feeling. You'll experience the freshness of nature and YOU are a part of that natural setting.

Once you set foot in the pool below, the unbelieveable sense of accomplishment is amazing! You'll be so proud of yourself! It's a time to celebrate!

The whole retreat is a time to celebrate. You'll honor and celebrate yourself and all things around you. A yoga retreat is a the perfect opportunity to stop and appreciate all that you have and all that you are.

Consider joining us in Costa Rica or find a yoga retreat closer to you. You can even create an adventure at home. Go for a bike ride. Go swimming. Try snowboarding for the first time. Take a nature hike. The list is endless on how you can connect to nature and ultimately, with yourself.

Visit www.MensYogaRetreat.com for more information about the upcoming retreat in Costa Rica From May 23rd through May 29th.

www.BlueOsa.com

Thai Yoga Massage

Have you ever heard about Thai Yoga Massage? Have you ever received one? If you haven't, they are incredible. It's a wonderful way to experience a different type of yoga.

Thai Yoga Massage, or simply, Thai massage, is a system of massage that was developed in Thailand that has influences from traditional medicine systems of India, China, Southeast Asia, as well as yoga.

The massage recipient wears loose, comfortable clothes and lies on a large firm mattress on the floor. It can be done solo or in a group of a dozen or so students in a large room. The receiver is then positioned in a variety of yoga-like positions during the course of the massage, but deep static and rhythmic pressures form the core of the massage.

The massage practitioner leans on the recipient's body using hands and usually straight forearms locked at the elbow to apply firm rhythmic pressure. The massage generally follows designated lines in the body. Legs and feet of the giver can be used to fixate the body or limbs of the recipient. In other positions, hands fixate the body, while the feet do the massaging action. A full Thai massage session typically lasts two hours or more, and includes rhythmic pressing and stretching of the entire body; this may include pulling fingers, toes, ears, cracking the knuckles, walking on the recipient's back, and manipulating the recipients body into many different positions. There is a standard procedure and rhythm to the massage, which the practitioner will adjust to fit each individual client.

The benefits of the Thai Massage are many: relief from multiple ailments ranging from asthma and migraines to sprains, bruises, and anxiety. More generally, the recipient can gain greater range of motion in their lims, flexibility, and overall peace of mind and body. The giver also benefits from the practice because they, too, are positioning themselves into therapeutic physcial postures while giving the massage.

A variation of the rhythmic flow of Thai Yoga Massage will be offered during the Men's Yoga Retreat that John Cottrell is leading in Costa Rica this summer at Blue Osa Yoga & Spa: May 23-29, 2015. One can still register for the retreat which will offer yoga, of course, as well as other wonderful excursions for a well rounded experience, at www.MensYogaRetreat.com.

Walking Meditation

One thing that is probably true for most people is that we are very busy in our lives. We are busy with work, family, school, and home practically from sun up to sun down. We devote much of our time "getting the job done." Unfortunately, we forget to devote some of that time to ourselves.

You may have heard your yoga instructor (if you even have time to get to a yoga class) state that we need to slow down, breathe, meditate. But you think to yourself, "I don't have time. I barely made it to this yoga class!" Here's the adendum to those yogic suggestions: make it simple and enjoyable. Slowing down, breathing, and even meditating don't really need to take that much time. A typical yoga class is likely an hour. Speaking as a yoga instructor, I don't expect most people to add an additional hour to a breathing or meditation practice. Each of these can take only a few minutes.

Here's something very easy for you to try. If you're at work, for example, take a moment to stop what you're doing, sit down, close your eyes, and take 5-10 deep breaths. Try it. See how long it takes and notice how you feel afterward. You may experience an immediate clarity and rejuvenation after taking that short moment for yourself.

Do you have a little more time? Try this. You're at home. Stop what you're doing, step outside, take a few deep breaths. Better yet, take a walk to the end of your walkway. Or, weather and time permitting, take a short stroll down your block and back. This doesn't have to take more than 3-5 minutes. While walking, just take deep breaths. To stay focused, create a rhythm of breath that matches the pace of your steps. This can be very meditative. And it didn't take that long. And it was probably enjoyable, too. You can incorporate simple practices like this on a daily basis. Even do it several times a day. It can help to clear the mind and calm the body so that you can return effectively to your work at hand.

I am offering a weeklong retreat in Costa Rica in May. Now, I know that not everyone can take a trip like that, but one of the yogic exercises we will be doing is meditative walks on the beach. Simple practicies like this can help you feel more centered, focused, in tuned, alive, and the list goes on. So, even if you can't get away to an international yoga retreat, create a retreat-moment right where you are, right now. It's as simple as taking a breath or going for a walk. Try it.

Namaste

Yoga With Intention: A One-Day Yoga Retreat

As we enter into the new year, we begin to look forward. We make our new year's resolutions, set intentions, and plan for a better year.

This is also a good time to make plans for getaways and vacations. It's very easy to get stuck in the rut and regular routine of our day-to-day doings and sometimes forget to take a break; to take care of ourselves.

I'd encourage you to think about the possibility of a yoga retreat. These can be wonderful vacations to rejuvenate, relax, and unwind. Retreats can be a way to recharge ourselves, to cleanse, and to heal. They may also be wonderful adventures that encourage you to do things you have never done before. Yoga retreats can be found all over the world. Low on funds? You may find One-Day Retreats right in your own town. I happen to be offering one in February at the beautiful Cliff Spa at Snowbird Ski Resort in Salt Lake City, Utah. If you're a resident, consider taking some time for yourself to discover the healing power of the yoga pose.

I have been fascinated not only by the power of the yoga posture (asana). They have done so much to help transform my own body. At one time in my life, I was a dancer. I THOUGHT I was very flexible, but it wasn't until I started practicing yoga that I discovered that I wasn't as flexible as I thought! I'm older now, but I am MORE flexible than I was just 10 years ago.

The yoga practice can bring physical growth and development, but yoga can take us deeper. This one-day yoga retreat at Snowbird will allow us to look at the healing power of the yoga pose. We will read and discuss some ot the storied behind the yoga poses. Many of the poses that we practice in a yoga class have names that actually refer to mythical Hindu dieties. Along with these dieties comes their history, their origin, their significance. When we practice these poses, we can actually embody the significance that they represent (i.e. devotion, love, strength, honor, pride, etc.). These yoga stories can be life lessons for us. We can learn more about devotion and love just by stepping onto the yoga mat and practicing these postures.

At the retreat, we will come to a better understanding of these stories AND we will align them with our own personal stories. For instance, If we are experiencing stress, fatigue, lonelilness, lack of motivation, we can surely find a pose or a set of poses that can help us move through these life stressors. Then, when we step back onto the yoga mat and experience the physical expression of common yoga poses, we can recall the lessons and intentions these postures hold to help us move forward in our life journey.

The retreat is called, "Yoga With Intention," which, of course, is the same name as this blog that I have been writing for the last few years. Now you can take what I've been writing about and actually put it into practice. You will see asana from a new perspective. You will experience a greater depth. This can assist you in making your yoga practice more meaningful and powerful. You will easily be able to practice yoga with intention.

So, I invite you to come to a one-day local retreat. Learn more about the yoga you are practicing. Apply it to your own personal life. Experience shift, change, growth, and enlightenment. I am offering it on two days in February: Saturday the 7th and Sunday the 8th. The cost is only $95.

You can visit my website (www.JohnCottrell.com) to read more about the retreat, register, and make a payment.

If you have any questions about this retreat or other upcoming retreats, please don't hesitate to contact me: john@mbody.com

Namaste.

Preparation

As we move toward another holiday season, some things are probably already coming to mind: travel, family dinners, shopping, gift giving, celebrations, etc. It can often feel overwhelming and challenging as we approach the end of another year. Stress levels tend to rise during this time of year. How are you preparing for this busy holiday season and stress management?

You can start now with a very simple yoga practice that you can do throughout this holiday season. It's easy!

Find a quiet moment for yourself. This might be at home, at school, at work, on the bus, etc. This only needs to take a few minutes. Close your eyes and begin to focus on your breathing. If it is difficult to notice your breathing, breathe a little louder with more effort. As you begin to notice the sound and feel of your breath, begin to control the pace of your breath. Take a nice long inhale followed by a slow controlled exhale. Do this for 30 seconds to 1 minute (see....that's not that long, right?)

This simple yoga breathing exercise does several things: 1) Focusing on your own breath makes you more aware of yourself. It helps you to tune out the things that are going on around you because you have to concentrate on your own breathing. 2) As you breathe slowly and deeply, you are bringing your central nervous system under control. In other words, your heart rate and pulse will gradually decrease. This ultimately makes you feel more calm and LESS STRESSED. 3) Also, this type of breathing helps you to bring balance to your mind and body. 4) And another thing, if you ever feel a bit drowsy, this can be a great pick-me-up. Sometimes, we don't get enough oxygen to the brain due to shallow breathing. Taking a few deep breaths can be better (cheaper and healthier) than chugging down one of those energy drinks.

As you can see, there are some great benefits to....well....just breathing. In and of itself, it IS a yoga practice. You can do it ANYWHERE at ANYTIME.

So, as you approach the holiday season, give YOURSELF a gift. The gift of a STRESS-FREE-HOLIDAY!

Namaste.

Step Out Of The Box

I teach Power Vinyasa Yoga in Salt Lake City, Utah. When students come to my class, they can typically expect a good mix of breathwork coinciding with dymanic poses in a flowing sequence. Students feel challenged and appreciative of the experience when they leave after their Savasana meditation.

One day, however, I decided to give them something a little different. I had the intention of providing some similar aspects of my class (i.e. breathwork and dynamic poses). But instead of the continuous vinyasa flow, I encouraged students to hold postures. The challenge was to be in stillness with their pose and their breath. This became the mantra of the class: "Stillness And Breath."

As the class progressed after a series of Sun Salutations, the class experienced basic poses like Warrior Two or Bridge Pose in a new way. They were asked to hold these poses much longer than they had anticipated.

The mind can do some interesting things when you expect one thing, but get something else. I could guess that their brains were saying, "how long will I have to hold this; this is hard; I can't do this; I'm falling; my arms are getting tired, etc." While they held their poses, I simply repeated the mantra "Stillness And Breath."

Of course, the students were instructed to move into the next set of poses, only to find that they had to hold even more challenging postures like Chaturanga Dandasana and Warrior 3! More mind games!

So, what was in the intention of this? I wanted my students to experience the ability to step out of the box; to experience something that was out of the norm. They were also challenged to sit with their thoughts and become The Observer of their thoughts. Notice the emotions, thoughts, and feelings that rushed through them as they held the dynamic poses. When in stillnes and silence, sometimes we begin to add judgement to our surroundings and even to ourselves. Again, students were simply asked to Observe and Notice their thoughts and feelings WITHOUT judgement. They clearly had to step out of the box of normalcy to tap deeper within themselves.

I think this can be a good lesson for all of us. Can we be in stillness and quiet thought? And when judgement arises in our thinking, do we have the capacity to let them go without internalizing them or making them our Truth. When the mind is clear and quiet, Truth shines. Our True Selves emerge. The yoga practice can be that vehicle that allows us to move through those untruths, those judgements, those negative thoughts in order to approach Stillness And Breath.

The class ended differently, too. Instead of having the students finish in Savasana, we finished in a seated posture: sitting upright in a lotus position. Again, we sat in stillness in this asana. And if we recall the true meaning of asana, it means seat. I like to think of it as "can we sit in each of our poses and see our True Selves?" Can we be Present, Aware, and Connected in each of our yoga postures.

So, my challenge to you is to step out of your box. Try something new that allows you to see yourself in a new way. Perhaps from the experience, you'll achieve further growth and a deeper connnection to Yourself.

Step out of your box and register for a yoga retreat (hint hint)!

Creating A Community at a Yoga Retreat

One great benefit of attending a yoga retreat is not only the wonderful yoga practices you'll experience, but the friends that you'll meet and the community that is built.

I recently went on a yoga retreat and it was an amazing experience. It was a group of 20 people which is a large group, I think, for a retreat. I was a bit concerned about how we would be able to bond as a group. I wondered if I would make any connections with people. Well, the answer is,....we did bond and we did connect.

First, we had two wonderful instructors that were able to hold the energy and space of the group. They were also able to create a theme and intention for the retreat that really held the group together. We had the opportunity to hold the retreat in Greece. So, the instructors, used the history and stories of Greece to create a foundation for our yoga retreat together.

Socrates' famous saying, "Know Thyself," was the theme of the retreat. Through yoga practice, we were able to delve into this intention. Quiet morning meditations, simple vinyasa flows, Yoga Nidra practices in addition to the beautiful natural surroundings of the Greecian hillsides, helped all of us to get more connected to ourselves.

One thing that our instructor mentioned was that, not only will we manifest these connections during our yoga practice, but also when we are our together on our excursions. He was absolutely right. I found a deeper bond, not only with myself on this retreat, but also with my fellow yogis. On some of our excursions to the beach or out on the town, or island hopping, I found myself with 3 or 4 other retreat attendees sharing a simply yet beautiful meal together by the seaside and sharing our stories. It was through these small networks that I found these deeper connections to my colleagues who are now my friends. We shared more about ourselves which, in turn, allowed us to continue manifesting the theme of "Know Thyself." I was able to see myself in new ways simply by sharing my stories with others.

So, I encourage you. If you're able to attend a yoga retreat, whether it's in Europe, your home town, or even in your own backyard with a few close friends, you can certainly take those opportunities to bond, connect, and create a Community. A Community that is supportive, loving, and long lasting.

Connect at Blue Osa Men's Yoga Retreat

"Connect To Self. Connect To Others. Connect to All Things." 

This the theme for this early 2015 summer men's yoga retreat. It's an opportunity for Inner Exploration and Community Building with other men from all over the world. A collaboration of Mind, Body, and Spirit, through the common bond of Yoga. This yoga experience will provide growth, camaraderie, community, laughter, adventure, and fun!

Led by John Cottrell of Salt Lake City, Utah and Yogi Aaron of Blue Osa. With over 30 years of combined yoga teaching experience, you will be fulfilled and transformed during your week at Blue Osa.

The retreat takes place during the Memorial Day Weekend: May 23-29, 2015. 6 full days in paradise at a remarkable price of $1299. (If you act now....there's an Early Bird Special going on right now! Register and pay in full before January 5, 2015 and pay only $995!!)

www.MensYogaRetreat.com

You'll enjoy quality daily yoga practices, wonderful food, comfortable accommodations, an ocean view, exciting jungle excursions, and a whole lot more.

Connect to Self: You will have opportunities for quiet reflection and meditation while you're on your retreat. Enjoy a quiet walk on the beach, meditate near the pool, enjoy an invigoration massage, write in your journal in a hammock, and the list goes on. Quiet reflection offers the space to shift, to change, to grow. Gain insight to feelings, behaviors, and thoughts.

Connect to Others: Celebrate this retreat with other men from all over the world. Enjoy daily nude yoga practices in the private ocean-view yoga studio. Explore intimate connections through a guided tantric massage workshop. Entertain the many excursions that are offered in Costa Rica: horseback riding, zip lining, jungle tours, kayaking, water repelling, and a whole lot more.

Connect to All Things: Throughout this yoga retreat, you will be more aware and mindful of yourself, relate intimately to others, and reminded of the cosmic connection to all of the things that surround.

If this is what you're looking for in a Men's Yoga Retreat, then please join us in May 2015 for this unique and special experience. Please visit our website to learn more about the retreat, Blue Osa, and the facilitators, John Cottrell and Yogi Aaron.

Men's Yoga Retreat Pricing

Hello, Everyone!

The retreat prices have been set for the Men's Yoga Retreat in Costa Rica at Blue Osa for May 23-29, 2015. It's not too early to plan, so mark your calendars. Here's the breakdown:

Single Occupancy: $1699

Double Occupancy: $1299 (most popular)

Reserve A Spot: Deposit = $250

EARLY BIRD SPECIAL (for Double Occupancy)

Available NOW until JANUARY 5, 2015

$995

We even can set up a Monthly Payment Plan!

If you start paying in June 2014, you can pay as little as 95.36 per month until April 6, 2015.

$1299 - $250 = $1049

$1049/11 = $95.36 per month

Contact John to set up your Monthly Payment Plan

john@mbody.com

You can also visit our new website to read about the retreat, read our blog, and make your payments online at:

www.MensYogaRetreat.com

What Is A Yoga Retreat?

A yoga retreat is an opportunity to step away from your normal routine and engaged in a community where yoga is the main activity for that community building.

A yoga retreat offers you time to relax, unwind, re-group, and focus. If you live a stressful and busy lifestyle, a yoga retreat may be the perfect rememdy to ease the mind and body.

A yoga retreat allows you to deepen your yoga practice (or even start your yoga practice.) Yoga retreats often provide a theme or intention that guides the focus of your time together. Daily practices may range from flowing movement to stillness and meditation. A yoga retreat can help you to go deeper, connect, be more aware, to settle your active mind.

A yoga retreat may even feel like a vacation. Often retreats are held in nice facilities with beautiful inviting surroundings. You don't have to worry about cooking or cleaning or other household duties you may be used to at home. This is your time to get away - to retreat!

A yoga retreat can help you to clear your mind so you can solve problems, move forward on your life journey, answer questions, and even grow a deeper appreciation of yourself.

It goes without saying that you will meet other people on a yoga retreat. A sense of communty is established at a yoga retreat. You will creat bonds that can be long-lasting.

If you haven't attended a yoga retreat, consider attending one in the near future. I highly recommend it.

Where can you find yoga retreats? Perhaps a simple Google search can begin your quest for the perfect yoga retreat for you. Talk to your yoga instructors, visit a locak yoga studio. You can typically find posting and announcements of yoga retreats that would suit your intention.

I will be co-facilitating a Men's Yoga Retreat at the beautiful Blue Osa in Costa Rica in May 2015. For more information about this retreat, stay tuned in to this blog or visit my website. To whet your appetite, visit BlueOsa.com to see this amazing beach-side resort.

Blue Osa Men's Yoga Retreat

I just got back from an amazing trip to Costa Rica where I attended and co-facilitated a Men's Yoga Retreat at Blue Osa Resort. The retreat took place May 24-30, 2014.

Bryan Harrelson of San Francisco was the main instructor at the retreat. This was his 3rd time facilitating this event. Nine amazing men from all over the globe took part in this year's retreat. Aaron Star (Yogi Aaron), the proud owner of the Blue Osa, also taught at the retreat. With three unique styles, we were able to offer the retreat attendees a full and rich yoga experience. In addition to the yoga, we ventured out and enjoyed some exciting excursions: horseback riding, a chocolate tour, waterfall repelling, and zip lining to name a few! All-in-all, the retreat created a strong community and bond among the men. Bryan said it best in a Facebook post, "After running 11 retreats, I finally figured out that it's not about the yoga, it's about the people."

You got it right, Bryan! The connections that were made at this retreat were important, indeed. Men from all over to congregate, share, laugh, and cry together. We experienced a connection that will last even after the retreat. These connections have allowed us to see ourselves a little better. We learned. We grew. And we will thrive.

Although this was Bryan's last retreat at Blue Osa for a couple of years, the tradition will continue. I will be co-facilitating the next retreat with Yogi Aaron next May! We are already excited about creating a new community of men! Plans are already being made! (Read more about Bryan at www.BryanHarrelson.com.)

Follow this blog and other social media to gain more information about the Blue Osa Men's Yoga Retreat in May 2015. I will give you updates and information about Blue Osa as well as how beneficial a men's yoga retreat can be.

Here are the proposed dates: May 23-29, 2015

Early Bird pricing will begin soon: ($995 until January 5, 2015)

To learn a little bit more about Blue Osa, please visit their website at BlueOsa.com. You can also find a follow them on Twitter and Facebook.

And I'm John Cottrell! You can find out more about me and my background at www.mbody.org.

Of The Earth

Written on July 26, 2013 while on retreat in Italy.

As our yoga retreat continued, we were introduced to Dante's next progression. He first experienced transformation in the Inferno. The next took him to Purgatory. As our yoga guru described, this can be thought of as our place on the earth. It is our actions, thoughts, and movement through this existence. How we interact with others and our relationship to nature. It is our connection to all things.

In our yoga practice, we experienced grounding and balancing. I think these types of poses help us to establish a strong connection and a sense of being rooted to the earth. Balancing, particularly balancing on one foot, tests that connection. Does this added challenge bring wariness, distraction, or even discouragement? Standing on one foot may bring us to greater awareness of how we remain balanced: the resources we must tap into in order to stay still, solid, and connected. This simple standing yoga practice can bring light to how we are connected to the earth.

Mountain Pose

Stand near the top of your mat with your feet about hip distance apart. Look down at your feet to be sure your toes are pointing directly forward. Stand tall. Feel length through your legs, torso, and arms. Even feel a length through your neck to the very top of your head. Be aware of your breath. Take slow easy breaths so that you can actually feel breath move through your entire body. Feel your breath and hear your breath.

Bring more energy into your body by feeling your feet root more deeply into the earth. Actually become the mountain. Know that it's bedrock is deep in the earth: tall and strong with a solid base. Grip your mat with your toes to bring this idea of the solid bedrock beneath you. Further, breathe into your feet. As you send this energy downward, feel the reciprocating energy arise from the earth through your feet, through your legs, and experience it coursing upward through your body. As this energy rises, feel yourself grow taller. Create space between each vertebrae as your spine extends upward right up to the crown of your head. Further, feel this energetic connection move through your shoulders, arms, and hands. Open your palms wide to continue this flow of energy through your fingers. Continue to stand as a mountain for 5-10 breaths. Embody the strength and stability of the mountain. Know that you are one with the earth.

Tree Pose

Now, shift your weight gradually to your right foot. Still imagine this energetic force coursing through your body, perhaps from your core down your right leg and into the earth. Exhale to draw your belly in toward your spine to help initiate this balancing pose. Lift your left foot by bending your knee. Place your left foot on the inside of your standing leg with your knee pointing outward. (You have some choices as to where to place your foot. For a bit more stability, place your left heel against your right ankle bone with your left set of toes, or the balls of the foot, still on the floor. Or you may slide your foot higher up on your calf muscle to create a sense of balance. Or slide the foot even higher to your inner thigh to challenge your Tree Pose. I suggest that you do not place your foot on your knee joint. That particular joint already receives enough pressure, so let's free the knee from any added pressure.)

With an inhale, extend your arms straight to the sky while keeping your gaze forward. Exhale to continue the connection to your center and core body. You will find that the exhale will help to stabilize your balancing posture. Stay here and focus on your breath and your simple gaze forward. Don't worry if you waver and fall out of the posture. Simply take a breath and return to the pose. Even feel free to modify the pose if needed. Notice what allows you to stay grounded and connected in this pose. You are only on one foot which is naturally more challenging than standing on two feet. Test yourself by distracting yourself and see what happens to your pose. What occurs when you begin thinking of something other than your breath and the posture. Notice what happens when you turn your head in either direction. Again, if you find that you waver, you have the choice and ability to return to your balanced connection. After 5-10 breaths, change sides.

This balancing posture can be a reflection of how we move through our daily lives. We may think we are rooted and connected, but can be easily distracted by the details of our actions. See if you can embody the essence of the tree: connected to the earth through its roots, strong thick trunk, and extended branches, and leaves that rustle in the wind. Even in strong storms and high winds, the tree can remain strong and still. So, if you're able to become the Tree, even in the midst of a stormy day, you may sense a stronger connection to the Earth and Self.

When you have completed your Tree Pose, return to Mountain Pose for a few more breaths to regain that full connection to the earth. Allow this yoga practice remind you of your full connection to the earth and all things.

Surrender to Stillness

(Written on July 25, 2013 while on a yoga retreat in Italy)

A week has gone by since I started my travels to Italy. For the entire trip, I have been with 18 other yogis. We share common areas in our villa-farmhouse, practice yoga together, eat together, travel together. Our excursions only take us into larger crowds of tourists admiring the wonderful sites around us. The experience has been worthwhile and amazing, but for me, it was time for a little break.

While some of the group took a 2 hour drive out to the beach and the others got pampered at a nearby spa, I stayed at Ebbio for a little R & R. For me, it was time for a little stillness and silence. An opportunity for me to reconnect to self and my surroundings.

So, while sipping an expresso, I enjoyed some time to read and write. I listened to the sounds of nature: the nearby crowing of a rooster, the the cackling of chickens, the rustling of the evergreen leaves of the olive tree, and the scratching song of the crickets. I enjoyed the solitude while feeling the cloud-filtered sun as my light and the occasional breeze as it blew gently through the open windows.

It is very easy to get caught up in things, even when you go on vacation. I invite you to take a moment out of your day to surrender to stillness. Maybe it's just sitting for a few minutes on the sofa with a short magazine article you've been wanting to read. Or taking a walk down to that flower shop you drive by everyday but haven't yet visited. Or looking out at the city scape while sipping a cup of tea. Or closing your office door, popping in your earbuds, and listing to your favorite song. Or....the list is endless. Make it simple, make it short, just make it your own. Honor yourself today, by giving yourself that gift of stillness and silence. This, TOO, is an effective yoga practice.

Giving It Only 60%

Another day in the magnificent Tuscan Valley, took our yoga group to the city of Siena, famous for being the rival to the city of Florence. We encountered the incredibly unique Siena Duomo (Cathedral) and the "candy-striped" marbled architecture of this gothic monument. A light caprese salad and bubbly water was enjoyed in the Piazza il Campo with a clear view of the Palazzo Pubblico.  And of course, a refreshing gelato to complete the day's excursion.

In light of the struggle that Florence and Siena experienced as rival cities for many years, I am also reminded of the struggle that I place on myself at times. When I practice yoga, and even sometimes when I teach yoga, there is an element of pushing or working hard. The goal, though, is not to strain or hurt the body.  The intention is to move through blockages of the mind and body, revealing that you are capable of reaching your fullest potential even when there are challenges in front of you. In addition  to this intention, it is also important to be light, kind, and gentle on the body/mind during the yoga practice. There is the effort, as my yoga instructor stated, to move into the pose, but also the settling and softening into the posture. The intention is to get there, then BE there. As I'm reminded of this wonderful lesson, I have been moving more slowly and gently in my yoga practice during this retreat. Rather than moving full steam ahead, I have held back a bit to experience the softer side of the practice to truly experience a sense of Being in the Moment rather than forcing my body into the moment.

This may seem like an odd analogy, but I am reminded of a particular season of "The Celebrity Apprentice" where Lou Ferrigno (he's Italian, right) was one of the celebrity contestants. (For those who don't know or don't remember, he is most famous for his television depiction of the Incredible Hulk back in the 1980's). Whenever, Lou Ferrigno found himself on the losing team and defending his actions in front of Donald Trump, he would often and regularly say, "I gave it 110%." I find this an interesting way to describe one's efforts. That in order to convey that your efforts were good enough, you have to go beyond 100% and give it 110%. It suggests going beyond your limits in order to show your best.

As mentioned, my yoga instructor at the retreat, offered another way to approach the yoga practice. Arrive at each pose more gently and kindly. Perhaps arrive at 60%. I applied this idea to my practice by moving slowly, modifying my poses, and not overextending my body in order to sufficiently, yet successfully, arriving at the pose. The result was wonderful. My body felt just as opened and challenged as if I had given the whole 110%. The results were the same and I would have to say.....better!

Modify

When you arrive at your next yoga practice, I offer the invitation to scale it back from your normal routine. Instead of pushing toward the 110%, try dialing it back to 60%. (That's a full 50% discount on your practice, but receiving a 100% quality product at the end.) Use props like blocks and straps to support your yoga poses, move more slowly, or just simply modify your posture and see how you feel afterward.

Take a pose like Side Angle Pose. When you see a picture of this posture, you see the yogi with legs wide (creating a 90 degree angle in the front leg), the corresponding hand planted palm-down on the floor while the opposite hand extends (as if with no effort at all) straight up or overhead. One can easily modify the pose and experience great benefit of the posture without pushing the body into the position depicted in Yoga Journal Magazine.

Try Side Angle Pose with a shorter stance. (Perhaps the left foot is in front in this lunging posture.) The angle of the front leg does not need to be 90 degrees. Rest your left arm lightly on top of the left thigh so your body can open easily in this hip opening posture. Your right hand can reach upward toward the sky. Breathe into your hips, inner thighs, and the right side of your body. Remain here for 5-10 breaths. Repeat the same modified pose on the other side.

I think it is ok to scale back at times. I think we are encouraged and maybe even pushed sometimes to give it our all...ALL THE TIME! Try applying a lighter touch to your tasks. Take your time when you do simple things like driving to work, making dinner, or speaking with others. The result may be the same...or even better using this technique rather than becoming the Incredible Hulk 110% of the time.

Written July 25, 2013 in Italy.

Sweet Darkness

If you have been reading the last few blog entires, you will know that I was on a yoga retreat in the beautiful country of Italy. In between our yoga lessons, we had the opportunity to visit local areas and take in all the wonderful sites of the countryside. We have toured and visited some of the amazing cathedrals, museums, and galleries. We have tasted the Chianti wines, the flavorful gelatos, and a slice of pizza or two.

Continuing with the yoga retreat theme of transformation, our next yoga practice had us think about stepping into darkness. Sometimes as we experience shifts and changes in our lives, it is not always smooth and pleasant. We may often have to walk through challenging and trying circumstances before we can reach our final destination. Those trying times may also be dark and mysterious. They may even be scary and uninviting. This darkness may entice us to stop the journey, turn around, and go back to where we started, having never reached the completed transformed self.

I'm reminded of the journey of the lotus flower and how it comes to be. The seed of the lotus plants itself in deep, dark, murky waters. As it sprouts, it must take on the journey to find the light in order for it to finally blossom. This may seem like a simple task, but think of the obstacles the plant must face in order to reach the top: the refracting sunlight on the water makes if difficult for the plant to see the light clearly. But instead of turning back and giving up, the lotus plant continues to grow upward until it finally reaches the light where it can then blossom into its full potential.

Lotus Pose

The Lotus Posture is a very symbolic yoga position. It represents peace of mind, stillness, completion, arrival, etc. It is often the seated posture used for quiet meditation and chanting. Although the pose represents peace and stillness, it can be a challenging posture to move into - just like the journey of the lotus flower itself. But once achieved, having moved through the darkness, one can experience bliss.

Disclaimer for this pose: it is recommended that one has fairly open/flexible hips and ankles to achieve this pose. If you are not as flexible as you'd like to be yet in these areas, try a modified seated posture like Easy Pose (simply sitting on your yoga mat with your legs comfortably crossed.)

To move into Lotus, sit on your yoga mat and bring one foot high up onto the opposite lap. As you're able, take the other foot, cross it over the first leg, and take it to the opposite hip bone. Both feet will be resting visibly on your lap. Simply sit here with a fully extended spine for 10-20 breaths. If you'd like, cross the legs the other way (the bottom foot now on top) and remain for an additional 10-20 breaths.

Candle Gazing

To further your journey in this pose, here is a meditation exercise that can truly settle the mind. It is called Candle Gazing. It is an ancient practice, yet simple to do.

Light a candle in a room without much light. While sitting in your Lotus Posture, stare at the candle without blinking for 20 seconds to start. Then close your eyes for 20 seconds. This is round one. On the second round, open your eyes and stare at the candle flame for 30 seconds, then close your eyes for 30 seconds. You can do as many rounds as you'd like. You can keep the time period the same for each round or increase the time you stare at the candle and have your eyes closed as you desire. (This exercise is best done when using a timer that tracks the time you have your eyes opened and closed.)

Notice how you feel after this meditation practice. You don't really need to bring anything to mind while doing this practice. Simply be at peace, in the darkness, and drawn to the light of the candle. Become the lotus plant moving through sweet darkness to reach the light ready to blossom into a brilliant flower.

Written on July 24, 2013 in Italy.

Transform

My travels have taken me to the beautiful countryside of Tuscany, Italy. I am traveling with others from the United States to enjoy a relaxing yoga retreat led by some very special friends. We are staying at a 14th century farmhouse called Ebbio. As we journeyed along the speedway, we noticed villas on the hillside, lush vineyards, and even vast fields of sunflowers. At our retreat location, we have an amazing hilltop view of Monteriggioni Castle and the surrounding national forests. We have been treated to fresh vegetarian meals, a lush garden, farm animals, and lovely hosts.

The theme of the yoga retreat is borrowed from the famous poetic story written by Dante Alighieri called The Divine Comedy. It is divided into three parts: Inferno, Purgatorio, and Paradiso. Dante is exiled to these distinct territories and is forced to rediscover himself through a series of adventures. He experiences through his journey a transformation of himself.

We, too, can experience transformation; discover new parts of ourselves or even re-invent ourselves. Sometimes yoga can be thought of as a process of birth and rebirth. We move in and out of postures to tap into parts of ourselves that we did not know existed. We can use yoga poses to experience a sense of healing and cleansing. All of these, and more, can be thought of as transformation.

Seated Twisted Pose

Twisting postures in yoga can provide that sense of changing, shifting, transforming. In twisting positions, I imagine a wet sponge being wrung out. When we unwind, a freshness enters our being. It is a release of the new to invite the new. Try this posture to experience that sense of cleansing and becoming anew.

Sit on your yoga mat with your legs extended straight out in front of you. Bend your right leg, and hub your knee up toward your chest. Then, step your right foot over your extended left leg so that now your right foot is on the outside of your left leg. You're welcome to keep the left leg extended or bend this leg so the foot draws near the right hip bone. (Your left knee will be lying on the floor.)

Inhale and extend your left arm out in front of you. As you exhale, wrap your left arm around the bent right knee twisting your torso toward the right side of the room. As you complete the twist, hug the leg closer to your body. Inhale again to ensure a long spine followed by another exhale to twist more as the body allows. Hold the posture for at least 10 breaths.

As you remain in this seated twisted pose, imagine the internal and external changes your body is currently experiencing. Some changes may be subtle, some will be more apparent. Feel free to move into this pose with the intention of desiring change and shift in your body, mind, spirit, life. As you release the pose slowly, return to Staff Pose (legs extended out in front of you), and experience the body opening up to new sensations. Repeat the pose on the other side.

Even if you don't set a specific intention while practicing this yoga pose, your body, mind, and spirit can be open to change and transformation if you are open to receive it. 

Written on July 23, 2013 in Italy.

Arrive

I have had the fortunate opportunity to travel to the historical European country of Italy.  The first few days in Europe were spent in the art-centric city of Florence. Surrounded by the historical backdrop of gardens, galleries, cathedrals, and museums, we were immediately introduced to Italian living: post-Renaissance art and architecture, Michaelangelo's David, piazzas, sculptures, paintings of the Madonna, da Vinci's Annunciation, Chianti wines, and expressos!

Traveling to a new place can leave one a little unsettled at first. New foods, an unfamiliar language, a different bed, a different time zone, etc. All of these and more can make you a bit confused and disoriented. In order to feel at ease and at home, one must pay close attention to the new details that surround you: the signs in a different language, maps and directions to your destinations, prices and currency exchange rates. Paying attention to these types of details requires one to be in the moment. If you become distracted, it is easy to get lost, turned around, and even more confused.

A good way to stay in the moment, to orient yourself to your new and current surroundings, is to be still, open your eyes, and breathe. Bring your awareness to the object you are focusing on. Creating this mindful attention brings you to the present. It allows the mind to be filled with what it needs to absorb; acquainting yourself to what is happening right here and right now.

We can do this even in our most familiar of settings: home, work, school. It is easy to run through the motions of our daily lives because we become so accustomed to the routines of our daily activities. So, in the midst of the routine, try this very simple yoga practice that allows you to arrive in the moment.

Arrive Home

Make it a conscious decision when you get home, for example, to arrive there as if it is your very first time to this residence. Take out your keys, slowly unlock the door, step through the threshold and pause. Take a look at what you see...for the first time. Open your eyes wide. Scan the room you have entered. Pay attention to the signs and symbols, the pictures, the plants, the aroma, the colors, etc. Take it all in. Truly arrive in your home as if you were the foreigner arriving in a new town. Notice something in the room that appears new to you. Pay attention to a painting or picture on the wall that you normally walk by. Take a breath. Be in the moment. Absorb. Arrive.

This may not seem like a regular yoga practice. You didn't have to unroll your yoga mat and move through various poses. Yoga can be thought of more as a way of life. It can be the practice of being more aware and present; arriving at the place where you are. So, this simple yoga practice of arriving at home (or at work) as if it was your first time, can truly be a yoga practice with intention.

Written in Florence Italy, July 22, 2013.

Rebirth

I taught a special Easter Sunday Yoga Practice that focused on Rebirth. As we enter the season of Spring, it's a perfect opportunity to shed the old and welcome the new. Here are three yoga poses you can do at home that will help you to release old feelings, thoughts, and sensations, to make room for the new. That new space also creates an opening to receive, accept, and live YOUR greatest potential.

Start by sitting on your yoga mat in a comfortable cross legged position. In stillness and silence set your intention. This intention is that thing (or several things) that you are now ready to release in your life. Take a few breaths to bring awareness to these ideas. Next, set the intention of what you'd like to welcome in your life. Take a few breaths to fully visualize yourself living in this new way.

Release The Old
Take your left hand and place it on your right knee. Take your right hand and place it behind you on the floor at the center of your spine. Press down into the floor with this hand in order to help extend your spine. Breathe in deeply to further help your body sit up taller. As you exhale, draw your navel in toward your spine then, from this lower region of your body, begin to twist toward the right side of the room. Do this for at least 10 breaths so you can feel a full twist in the spine.

Imagine what is going on inside your body. As you twist, you are wringing out your internal organs just like you would wring out the dirty water from a sponge. This is a wonderful way to cleanse your insides. Keep in mind what else you are intending to release with this yoga posture. On your final exhale, unwind the pose and face forward. Repeat this pose on the other side.

Death of the Practice
At the end of each yoga class, you may be familiar with the pose called Savasana. It means Corpse Pose. In Ashtanga, it can mean the death of the practice. As you move through your yoga poses, your body experiences many sensations. You may also experience various emotions. All of this with the idea of making changes and shifts in your body, mind, and spirit. The Corpse Pose symbolizes the death of the "old" you so you can now step into the "new" you. Take a moment now to lie down in Savasana. Stay in this pose for a few minutes to symbolize the release and death of your old ways.

Rebirth
After your moment in Savasana, bend your knees so your feet can press directly down into the floor. With an exhale, lift your hips into the air. Once you have lifted your hips, walk your shoulders together; squeeze your shoulder blades together. You are now in Bridge Pose which is a heart and hip opener. Remain here for 10 breaths. This opening can facilitate the welcoming of the new you - those new things you are now welcome to receive. You are opening yourself up to your greatest potential.

After Bridge Pose, feel free to take another few minutes sitting in stillness. The same sitting posture you were in at the beginning of your practice. Take note of how you now feel. Do you feel different? New? Reborn?

Namaste

Keep Yourself Healthy with Yoga while Traveling

I'd like to introduce a guest blogger for this next Yoga With Intention post. His name is Wes Vonn. He is the creator of I Vonn To Pump You Up and is a fitness and health enthusiast. Read this article that discusses how you can take yoga on the road. Enjoy! And please feel free to comment on your yoga travel experiences and be sure to visit Wes' blog. Namaste.

Keep Yourself Healthy with Yoga while Traveling

People who are on vacation tend to give up their healthy routines because they think that this is a treat for them. They avoid exercising and they eat whatever they want while they're with family and friends. The problems start when the person has to return home and find that they've gained a lot of week from their week vacation and is also having trouble returning to a more structured routine. Staying on track even while vacationing and traveling is so important for your health and well-being. There are many reasons why you should do yoga even while you're on vacation.

When it comes to health benefits while traveling, yoga really offers many of them to a variety of different people. If you're traveling by car to your next destination, your body is going to be sitting in the same position for hours. Gentle yoga can help to keep the body flexible and get it more aligned after you get out of the car. If you're a business traveler, just think of how soothing and relaxing yoga can be before a stressful meeting with clients or coworkers. Yoga really can be highly beneficial to all different types of travelers.

Another thing you need to think about is how easy it is to do yoga while you're traveling. More and more airports are putting in zen and yoga rooms for people to take advantage of. These rooms have mats, weights and pillows available so that you can just do yoga or meditate to your heart's desire. Most hotels, whether you are staying in an expensive Las Vegas hotel or a more affordable option, even offer morning yoga classes to their paying guests so that you can get a healthy start to your day without having to pay any extra money just to join in with the rest of the group.

Just think of how much easier it would be for you to make healthy choices for the rest of the day when you've started the day off with gentle and relaxing yoga. You will be less likely to grab for that muffin in the morning and you might make healthier choices the rest of the time you're on vacation. When you return back home, you will also find that you didn't gain weight or you gained a very small amount because you kept yourself quite structured. Vacationing and traveling does not mean that you should give up on healthy habits that you've developed over the years.

Wes Vonn

Wes is a fitness and living healthy nut. You can reach him at wesvonn@gmail.com. He recently started using a Paleo diet with his exercise routines and have noticed a huge change not only in his body but also in things like energy levels, ability to sleep through the night, and mood.

Set An Intention

I have been working as a Yoga Life Coach for the past few years and I am always amazed at the wonderful work my clients make on their journey toward improved self development.

People generally come to me feeling stuck: unable to move in their relationships, careers, with their lives. One assignment that I give my clients is to set an intention for the day and then to remind themselves of that intention throughout the day.

I believe that if you have a positive attitude, then the activities, responsibilities, and daily living also move forward in a positive direction.

One of the first things we do when we get up in the morning may be use the restroom, make the bed, or put on a pot of coffee. As you are starting your day, try setting an intention that will carry you through the day. Make it simple. Choose one or two words that you can easily remember. Here are some examples that I have used for myself:

Clarity & Vision
Connection & Love
Openness & Acceptance

Repeat these words in your mind several times like a mantra. Then throughout the day, remind yourself of your intention by repeating them in your head. Afraid you might forget the words or forget to repeat them? Try this....simply write down your intention and carry it with you. Also, set an alarm on your phone or watch to sound two times during the day to remind you to recall your intention.

My clients have found this exercise to be very effective. It keeps them on track during the day and it reminds them to return to a positive attitude while moving through their day and eventually moving through their stuck life position.

Try it this week and let me know how it works out for you.

Namaste.