Christmas Day yoga

1-xmas-dayI will be teaching a special yoga class Christmas morning at OmBase in Hillsdale.

My Christmas Hatha Blend! class will be from 10-11:30 a.m.buffalo-soldier

Suggested donation: $10-$20. All proceeds will be donated to Standing Rock.

Spots are filling up, but there are still some openings available. Space is limited. Sign up ahead of time to secure your spot.

You can sign up by calling 503-922-3100 or going online.

We will have fun with our holiday-themed sequence as we will stretch, strengthen, open and relax the body and mind. We will end in a long and lovely savasana.

‘Buffalo Soldier’

Portland, Ore. artist, Ryan McAbery, has created “Buffalo Soldier” Standing Rock Bison Fundraiser (pictured at the right).

You can purchase an 11×14 signed print for $25. To order online, go here. You can also purchase the print at OmBase.

Ryan will donate 100% of the purchases to help pay for Standing Rock medical expenses and legal fees.

Happy, Merry Everything!

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Reflective/self-care sequence

reflective_self-care-sequence-2My theme over the past week was about being reflective and showing self-care.

The sequence was more about being in the pose than getting into it. Reminding ourselves of peace, love, compassion, kindness and acceptance for ourselves.

I was really excited to teach this and share it.

But then Snowpocalypse part deux happened in Portland. My classes from Wednesday evening through Saturday were canceled.

This sequence was basically my Christmas (or whatever you celebrate or don’t) gift to my students.

So many didn’t get to practice the sequence with me. Those who did seemed to enjoy it and I received some good feedback.

So, I decided to whip up (well, work diligently–I’m no artist) some stick figures of the sequence for my students and readers and friends to use and enjoy.

If you would like me to e-mail you a full-sized PDF, send me an e-mail at ann@gofitgirl.com and I will send one your way.

If you’re one of my regular Portland-area students I will have some copies of the sequence with me.

As we move through … Continue reading

Take Time for You

As we get ready to enter what I call the Crazy Time Season we have to remember to take care of ourselves.

Self-care is so important but we tend to neglect taking care of No. 1.

I truly believe you can’t take care of anyone else unless you take care of yourself.

Self-care comes in many forms. For me it can be a yoga class (where I am a student), my monthly massage, an occasional mani/pedi, vegging on the couch binge watching my favorite shows, knitting, restorative yoga, enjoying good cup of coffee or tea while just sipping and enjoying …

Maybe for you it’s any of the things I listed above or it could be a bubble bath, a hike, a bike ride … or something else.

Stress is a big part of our everyday lives.

When restorative yoga is practiced regularly and even as little as five minutes a day, it can help to heal the effects of chronic stress. Adrenal fatigue is a common and growing problem in modern life. Restorative yoga kicks in the parasympathetic nervous system, rest and digest.

On Sunday, Dec. 4 from 10:30 a.m.-12:30 p.m. I am teaching a restorative yoga workshop.

In … Continue reading

Celebrate Being Grateful

celebrate-being-grateful-social-mediaI am teaching a special yoga class called Celebrate Being Grateful on Thanksgiving morning at Turtles Yoga & Wellness in Beaverton.

Join me from 9:30-11 a.m. for a morning of yoga with a focus on gratitude and self care.

We will practice gratitude while recognizing how blessed we are in this life.

Extend your deepest gratitude for this moment and for all of the many blessings that bring you joy in your life.

We will come together for a Hatha alignment-based practice as we move mindfully while breathing deeply.

We will explore yoga poses that aid in digestion, detoxing naturally and cleansing.

We will also open our hearts with some supportive Restorative Yoga poses to end our class.

All levels are supported and welcome.

Suggested donation of $5. If you can afford $5, you pay $5. If you can’t, you don’t, which allows yoga to be accessible to all.

Sign up ahead of time to ensure you secure a spot in this special class. You can also call: 503-574-4711. Facebook invite can be Continue reading

We can be strong and support each other

Things falling apart is a kind of testing and also a kind of healing. We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. The come together and they fall apart. They they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.

~Excerpt from Pema Chödrön’s “When Things Fall Apart”

 

We are stronger together. I truly believe that.

I have been taking the past few days to reflect and think about the election, the results and what it all means and how I feel about it. I’ve been collecting and gathering my thoughts and feelings.

I cried a lot on Wednesday. I am still so very sad, heartbroken, in shock and disbelief, angry …

As a woman I feel as I do; as a Mexican American I feel as I do; as a feminist I feel as I do; as a human being I feel as I do; as someone who was raised to love everyone I feel as I … Continue reading

Preparing for Fall Back 2016

Twice a year I write about time change. And we are upon that time once again.

For most of us in the U.S. we will Fall Back on Sunday at 2 a.m.

Many of my readers are from Arizona, so this post doesn’t apply to you as much. (And note to my family, starting Sunday I will be an hour behind for about four months.) But I think the suggestions I am going to make are great whenever you cross time zones or as we move into the cooler and darker (and in Oregon, wetter) season.

I am not a great sleeper. And time change for me is pretty difficult.

When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek.

When you Fall Back, you “gain” an hour. But that gain can still really mess you up.  If you normally get up at 5 a.m. then you are likely gonna start rousing at 4 a.m. Ugh! And the evenings get darker earlier, which has already been happening lately.

That “gained” hour can throw your day (or even the following week) off.

There are ways to help your … Continue reading

Bittersweet

ombase-class-coming-soonToday was my last Thursday teaching two classes. Two super fun classes. Two classes with amazing students.

About a month or so ago I gave notice for my Sunday classes. I realized I needed another day off. One day off a week (where I was still quite busy and sometimes subbing) was just not enough.

My students were so understanding and supportive. I wrote about it in a post.

And again, I feel (and know) that I have the best students in the world.

Today was bittersweet as I bid farewell to two of my classes. One a morning cycle class and a noon yoga class.

Starting next Thursday, Nov. 3, I will be teaching Thursdays at OmBase in Hillsdale. I feel so lucky to have found this space owned by two amazing people.

At the end of August I started subbing at OmBase. After just my second class the owners got some great feedback on me, my class and teaching. So much so that they offered me a class.

This is a … Continue reading

Sundays off

Today was my last day regularly teaching on Sundays.

I made a decision for me. I needed another day off. I needed to be able to spend more time with The Husband. I needed to be able to sleep in on Sundays. I needed to be able to make a brunch on Sundays with out-of-town friends.

I am exhausted and tired and can’t be the best teacher I can teaching so much and not having more time off for me.

When I told my students I was giving up my classes it was so hard to do. I got teary. But I told them this is not about them, it’s about me.

It has to be about me.

I am considered a full-time teacher with five weekly cycle classes and 10 (some private) weekly yoga classes. (Even with the adjustment in my schedule I am considered full time.)

I only had Tuesdays off. And even though I don’t normally teach Tuesdays (I try to reserve that date for me) I still have a lot to do in order to teach: writing up/finalizing and practicing a yoga sequence for the coming week (after likely doing hours of research/reading/planning over the weekend); … Continue reading

Yoga, a park and cats

I taught two yoga classes in the park this month.

Practicing yoga under the sky with the cool grass below our feet and a view of trees and children playing was a great and fun experience.

I had students from my various public yoga classes join me for both Yoga in the Park with Ann classes.

Connecting with the earth, the ground, nature, each other under a blue or gray sky (one day was a little cloudy) with a green cool floor and green walls with the sounds of the outside world coming into our yoga class must be done one more time before the skies become gray and cold and wet in Portland.

Which means I’m going to teach one more Yoga in the Park with Ann next month.

The details are below:

THE WHAT: Yoga in the Park with Ann
THE WHERE: Evelyn M. Schiffler Memorial Park, SW Erickson Ave., Beaverton, Ore.
THE TIME: 6-7 p.m.
THE DAY: Tuesday, Sept. 20
THE PRICE: Suggested donation of $5 (but no one will be turned away)
THE WHAT ELSE: Bring your yoga mat. Be dressed for a yoga class. Clothing should be comfortable.

Bring friends, kids, neighbors. Children are welcome as long … Continue reading

My Triangle continues to transform

Over the past three years I have been observing Utthita Trikonasana (Extended Triangle Pose) in my body.

To the left you can see the variations and changes over the past three years.

When I applied for Piedmont’s Yoga Teacher Training in May/June 2013 an optional part of the application was to include a picture of myself in Triangle Pose.

Once in the teacher training our long-term anatomy project was to pick three yoga

poses that we were able to do but found challenging.

My three poses were Utthita Trikonasa (pictured); Dolphin; and Ananda Balasana (Happy Baby).

The top middle photo is the first photo I submitted for my long-term anatomy project.

We took the first set of photos of our three poses and did a write-up on the poses.

Over several months we explored our three poses and learned about our bodies in the poses in terms of alignment and feeling, whether emotional and/or physical.

There is a vast improvement between the first and second pose. I learned to eliminate hyperextension in the front leg without losing strength in the pose. I found a better spot for my head and neck. And I found more extension in my side body.

(If you want to … Continue reading