MAY 2017 Live True Yoga Community News


Just because we are approaching SUMMER, doesn't mean we need to slow down at Live True! We continue to expand our offerings and grow our community. We couldn't be more excited to announce our recently added Little's Classes (ages 9 mo-4 years) and Mom and Baby Yoga Classes. We WELCOME our newest addition to our Live True team Jillian Larsen!  

Check out our NEW summer schedule, beginning May 15th and our MANY workshop offerings over the next few months. We have added some pricing options for our Little's classes, so please take a look on our pricing page for those updates.

Thank you for continuing to help grow this incredible community.
Until next month...


Sending you lots of yoga love,
Nicole Christianson
Owner and Yoga Instructor 200 E-RYT
Live True Yoga



FREE Little's Classes & Mom and Baby Yoga

When: Monday May 15th and Sunday May 21st
Time: 11:00-11:45 and 12:00-1:00 PM
Cost: FREE

Try out our newly added classes for FREE next week and meet our newest instructor Jillian Larsen!



Little's Yoga (Ages 9 mo-4 years):
Partner with your child (ages 9 months to 4 years) with simple yoga poses, songs and stories. This fun and energetic class provides key bonding methods between parent and child, while strengthening their growing muscles.
 
Parents, grandparents, and/or caregivers are always welcome. Pre-registration is encouraged.

Mom and Baby Yoga:
Regain strength, flexibility and stamina as you bond with your baby in a supportive and welcoming environment. Tone and lengthen your muscles, strengthen your posture, relax and rejuvenate, relieve tension in your body, and safely rebuild core strength.

To sign up visit 

http://www.livetrueyogastudio.com/pages/schedule-my-account


 
Yoga with My Mini

Date: Saturday, May 13
Time: 11:00-11:45 AM
Cost: $20 Mother/Child Duo (Additional Child $15)

Special Mother's Day Yoga class with your little yogi!

Join Veronica Walters as she leads a Special Mother's Day yoga class to spend with your mini! Enjoy a short but playful practice of exploring a garden and the fun yoga poses that could be found there. Mother and Child duo to help create characters that are part of the story and will use lots of imagination, have a few giggles, maybe some tickles and more! Class will end with cuddles and soft song of birds singing.

Ages 9 and under welcomed. Please only one child per family. Recommended that child is potty trained. Please have child use restroom before class and no heavy meals 40 minutes before to avoid tummy aches.
 
Hope to met you and your mini on the mat!

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To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844



Flower Yoga: Special Mother's Day Class 

Date: Saturday, May 13
Time: 1:00-2:30 PM
Cost: $30 Mother/Daughter Duo (Additional Child $15)

Wear your colorful flower shirts or pants and join us as we honor Mothers!

In this special class, memories will blossom between Mothers and Daughters as we connect through yoga, movement, joy and laughter. Veronica Walters and her daughter will lead a playful flower flow that is suitable for all levels and end in a blissful meditation with light floral oils.
 
Ages welcomed 10+
$ 30.00/Mother & Daughter Duo

flower yoga

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844



Yogini Night Out: Yoga, Henna, Readings and Social Hour!

Date: Friday, May 19
Time: 7:00-9:00 PM
Cost: $39/person

We will kick off an evening with a yoga fun flow, followed by social hour with non-alcoholic refreshments!

- Receive a beautiful henna design by the talented Cora Fox of Flowerchild Henna.

- Sample Reiki, get a reading or oracle cards done by Reiki Master, Veronica Walters.

Have fun with interactive activities and enjoy getting to know other like-minded individuals in your community at this Yogini Night Out!! This is a Karma Event, which is an opportunity to give back! We will be collecting items such as make-up, jewelry, scarfs, perfume, hair irons & dryers, purses and other "women" items and accessories. Donated items are going to Caza de Esperanza, a Minnesota based organization that is a leader in domestic violence movement and a national resource center for organizations working with latinas in the United States.
 
Do Good. Look Good. Feel Good.

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To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844



Yoga and Oils

Date: Sunday, May 21
Time: 2:30-4:30 PM
Cost: FREE

Yoga and essential oils naturally go together. Experience and enjoy a blend of both on SUNDAY, MAY 21st, 2:30pm at Live True Yoga Studio in St. Michael. There are many ways to support a yoga practice using essential oils. Essential oils offer a wide range of emotional and physical wellness applications by using a single oil at a time or in complex blends depending on user experience and desired benefit.

This workshop will begin with a relaxing 20 minute gentle yoga session. Following yoga, there will be an introduction to the qualities and benefits that essential oils can provide to restore, cleanse and nourish your body as well as uplift your mood. Essential oils can provide natural chemical free options to care for your home, you family and your pets! An easy make and take will be available for a small fee at the end of class for those interested, otherwise this event is FREE. Even if you already have essential oils or some knowledge of them you won't be disappointed in learning more ways to use them.

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To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Christian Style Yoga Series

Date: Tuesday's Beginning June 13th
Time: 4:45-5:45 PM
Cost: $75/person

10 Week Summer Christian Style Yoga Series
 
Open up your Tuesday afternoons! Live True will be offering a summer series of 13 Christian Style Yoga classes from 4:45-5:45 pm. If you miss a Tuesday, each month there will be a FREE Sunday Evening 75-minute Gentle Christian Style Flow. Contact Allesia for any questions! allesiakolles@gmail.com 

Christian Yoga

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Kombucha Workshop

Date: Sunday, June 25th
Time: 3:15-4:15 PM
Cost: $25/person

Why is kombucha good for you? How do you make kombucha? What's a SCOBY?
 
If you've ever asked yourself these questions, consider joining us for this All-About-Kombucha Workshop! We will discuss all of the Whys, Hows and Whats about Kombucha and you will go home with your very own SCOBY to start making a batch of your own! Space is limited so claim your spot! 

Kombucga

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Tween Yoga Series

Date: Wednesday's, July 12, 19, 26 
Time: 4:30-5:30 PM
Cost: $35/person

Let your child explore the calming, energizing, and therapeutic benefits of yoga in a fun and interactive way. This is a 3-Week Series

Tween Yoga

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844




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Spring is the season of renewal; a perfect time to shed toxins that have built up in your body over the long winter.

Check out the 8 simple ayurvedic essentials for your daily detox routine for a FRESH start this

Bringing ancient wisdom to modern life, these traditional tools make it easy to cleanse your body, mind, and soul.
In Ayurveda, spring is the season of renewal, an ideal time to shed toxins that build up during the winter months and start fresh. But regular detox rituals can help preserve health and balance throughout the year. Integrate these Ayurvedic practices into your daily routine to relax, rejuvenate, and get energized – every day.


1. Dry Brush
The Ayurvedic practice of dry brushing removes dead skin and is believed to stimulate circulation and the lymphatic system, which is important for cleansing and strengthening the immune system. Brush toward the heart to go with the body's natural direction of lymph flow.

Bernard Jensen Skin Brush, Natural Bristles With Long Handle, $10.99


2. Abhy Oil
Daily self-massage with warm oil, an ayurvedic practice known as an Abhyanga, is one of the best ways to restore balance of the doshas and push ama, or toxins, out of the tissues and into the digestive system for elimination.

Chopra Center Abhy Oil Collection, $69


3. Yogi Tea
While most herbal teas are known for their powerful antioxidant properties, those made with herbs like burdock and yellow dock also support liver detoxification and cleansing. Other cleansing herbs include red clover, milk thistle, dandelion root, and green rooibos.

Yogi Tea, Skin Detox, $4.99


4. Tongue Scraper
In ayurveda, tongue scraping is believed to rid the tongue of undigested ama, the underlying cause of many health issues. Scrape gently from back to front, using 7–14 strokes.

Chopra Center Tongue Cleaner, $6.95


5. Epsom salt
Soaking the feet in warm water with epsom salt can bring relaxation and rejuvenation to the entire body. Massaging them after soaking can also help reintegrate the subtle energy flowing between the upper and lower body.

Dr. Teal’s Epsom Salt Soaking Solution, $5.99


6. Spices
Not only do they add bold flavor to food, spices like black pepper, turmeric, coriander, cumin, ginger, and mustard seeds can improve digestion and help the body rid itself of toxins.


7. Neti Pot
Neti, the practice of nasal cleansing, has been used for thousands of years in ayurvedic medicine to alleviate sinus and allergy problems. The Neti Pot cleanses and protects the nasal passages, which in turn protect the body from illness.

Himilayan Institute Ceramic Neti Pot, $16.95


8. Journal
In Ayurveda, detoxification is a holistic practice, cleansing both body and mind. Writing in a journal can serve as a vehicle for self-reflection, emotional release, and mental purification.

Papyrus Mumbai Journal, $25



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Workshop Weekend with Alex Crow

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YOGINI NIGHT OUT on March 18

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Look for our next YOGINI NIGHT OUT! May 19th. Information can be found on the website. ~YOGA ~HENNA ~READINGS ~SOCIAL HOUR

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Spring. A Time For Renewal. Live True Yoga March Newsletter


Spring is around the corner and it can be the perfect time for renewal and new beginnings. Spring brings a heightened awareness of new life. Flowers begin to bloom and trees begin to grow.

Sometimes it is hard to catch one's breath, as Spring renewal can create the excitement of a new direction, a new path, or a new sense of hope. So I am taking a deep breath and diving into Spring with enthusiasm for new beginnings and inspiration to bring my goals and creative energy to fruition.

Cheers to a beautiful Spring. We look forward to growing with you this season!


Sending you lots of yoga love,

Nicole Christianson
Founder and Yoga Instructor 200 E-RYT
Live True Yoga

get.on.your.mat


Advanced Workshop w/ Master Trainer
Alex Crow-Why Pose?

Date: Friday, March 10th
Time: 7:00-9:30 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

WHY POSE:
Why do we do asana? What are we trying to learn and/or access in these postures? In this lecture/discussion we will look at the philosophy behind a yoga practice and how to bring that consciousness and understanding to the physical practice. This awareness when layered upon the poses makes for a complete practice that can bring about transformation and growth both in the physical body and one's approach to how they live.

Master Teacher Alexandria Crow, will lead five, three hour workshops (15 total hours of qualified CE training with Yoga Alliance) for experienced teachers and students. Her style is authentic, funny, challenging and yet accessible to all levels and abilities. Alexandria is Santa Monica based YogaWorks teacher and trainer, writer for YogaJournal and founder of Yoga Physics.

The weekend of workshops will build upon knowledge so we recommend signing up for all five. However, signing up for one is absolutely an option.

FEE:
Single Workshop $75
Five Workshops $349

Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Advanced Workshop w/ Master Trainer
Alex Crow-The Deepest Layer

Date: Saturday, March 11
Time: 11:00-2:30 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

THE DEEPEST LAYERS:
The nervous system, skeletal range, and basic biomechanics We will begin by looking at how the nervous system affects the body and it's range of motion. The class will begin with at least an hour long physical asana practice where students will set a baseline of their personal range of motion and skeletal structure both before and after the transition their nervous system into the parasympathetic system. Class will be followed with a lecture and diagnostic lab where we will look at the basic biomechanics of all the joint regions in the body in relation to the most common shapes performed in class and discuss the general amount of range that can be expected out of each joint region and what to do if there is limitations.

FEE
Single Workshop $75
Five workshops $349

Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Advanced Workshops w/ Master Trainer
Alex Crow-Feet, Legs, Knees, Hips, & Spine

Date: Saturday, March 11
Time: 3:30-7:00 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

FEET, LEGS, KNEES, HIPS, AND SPINE
The hip and spine perform a biomechanical dance that, when understood, allows a wise approach to postures such as Forward Folds, Arm Balances, Hip Openers and Basic Backbends. Class will begin with at least an hour long asana class aimed at learning ones individual skeletal structure and range of motion in the ankle, knee, hip and spine allows students to approach postures with wisdom and can help prevent unnecessary injuries in these areas. We will look at how these joints are affected in standing, seated, and other categories of postures. Class will be followed by a lecture where students will learn about how the hip's limitation and position impact the spine, learn underlying reasons for the range of motion in the hip and how to keep your lower back and SI region safe.

FEE:
Single Workshop $75
Five Workshops $349

Preregister and full payment is required. Non-refundabale.

To sign up please visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Advanced Workshops w/ Master Trainer
Alex Crow-Wrists, Elbows, Shoulders

Date: Sunday, March 12
Time: 9:30 am-1:00 pm


FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

WRISTS, ELBOWS, AND SHOULDERS:
Asana can and does injure students' wrists, elbows and shoulders far too often, but it's something that can be avoided. There are some basic skeletal issues that need to be understood in relation to the upper extremities and shoulders as they impact poses where body weight is placed on the hands. We will begin with at least an hour long asana class designed to allow students to explored these regions of their body in both weight bearing and non-weight bearing poses. Class will be followed by a lecture where the anatomy and mechanics of these joint regions will be explored and discussed and students individual range of motion and strength will be looked at as it relates to common postures in class allowing them to learn how to modify and work with wisdom for their own unique physicality.

FEE:
Single Workshop $75
Five Workshops $349

Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Advanced Workshops w/ Master Trainer
Alex Crow-Shoulders and Spine

Date: Sunday, March 12
Time: 2:00-5:00 PM

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

SHOULDERS AND SPINE:
In a similar fashion to the hip and spine, the shoulder and spine also participate in a partnership that can help strengthen and stabilize those regions preventing injury when functioning properly. Drawing on the information from the earlier modules while adding in newly learned information in this workshop, students will start with an asana practice with the full body in mind and bring all of the pieces together. We will then dissect the shoulder girdle and spine as they relate to inversions and backbends that may have previously been out of reach from an understanding of your own unique structure. We will also look at how twists function within the spine and how to approach them with the underlying layers of the body in mind. At the end of this workshop students will know their own unique body, it's range, and how to work with it with wisdom in any asana class they attend.

FEE
Single Workshop $75
Five workshops $349

Preregister and full payment is required. Non-refundable

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Beginner's Yoga Workshop Series

Date: Monday's, March 13, 20, 27
Time: 8:15-9:15 pm
Cost: $35/person


The Beginners Workshop Series is designed for students who are beginners. The series gives new students at Live True Yoga the opportunity to learn the basics of yoga and yoga etiquette. There are three 60 minute sessions where you will get comfortable with the most common poses you are most likely to experience in our regular classes. After taking the Beginners Workshop Series you will feel more confident starting your yoga practice. Mats and blocks will be provided.

After completing your series, you will receive $40 off our TRUE Membership (original amount $85).
Pre-registration Required. No Refunds

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Yogini Night Out: Yoga, Henna, Readings and Social Hour!

Date: Saturday, March 18
Time: 6:00-8:00 PM
Cost: $39/person

We will kick off an evening with a yoga fun flow, followed by social hour with non-alcoholic refreshments!

- Receive a beautiful henna design by the talented Cora Fox of Flowerchild Henna.

- Sample Reiki, get a reading or oracle cards done by Reiki Master, Veronica Walters.

Have fun with interactive activities and enjoy getting to know other like-minded individuals in your community at this Yogini Night Out!! This is a Karma Event, which is an opportunity to give back! We will be collecting items such as make-up, jewelry, scarfs, perfume, hair irons & dryers, purses and other "women" items and accessories. Donated items are going to Caza de Esperanza, a Minnesota based organization that is a leader in domestic violence movement and a national resource center for organizations working with latinas in the United States.

Do Good. Look Good. Feel Good.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Gentle 108 Sun Salutations

Date: Wednesday, March 22
Time: 7:00-9:00 PM
Cost: $15/person

This ritual is done at the beginning at each season and is an opportunity for yogi's to come together and set a personal intention for the upcoming season.
108 has many different meanings, but is a significant number across different cultures. Traditionally, completing 108 Sun Salutations is a way to celebrate the changing seasons. However, 108 sun salutations seems a little crazy. The important thing is not how many sun salutations you complete, but the intent behind it. There will be two teachers conducting this class and many gentle modifications will be given during class. This class is designed for all levels.

Cost is $15/person

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Palette Paint and Wine Party

Date: Friday, March 24
Time: 6:00-8:30 PM
Cost: $50/person

Mark your calendars! Friday, March 24th Live True Yoga is getting crafty! We will be hosting a Personalized Palette Party starting at 6:00 pm. You will get to assemble and paint your wooden palette to add your own personal touch! Join us for some wine, chocolate and good company.

When: Friday, March 24th from 6:00 - 8:30 pm
Where: Live True Yoga Studio
Cost: $50 (covers the personalized palette, wine and chocolate)
Sign up before spots get taken, there is limited space!

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Flower Yoga: Special Mother's Day Class

Date: Saturday, May 13
Time: 1:00-2:30 PM
Cost: $30 Mother/Daughter Duo

Wear your colorful flower shirts or pants and join us as we honor Mothers!

In this special class, memories will blossom between Mothers and Daughters as we connect through yoga, movement, joy and laughter. Veronica Walters and her daughter will lead a playful flower flow that is suitable for all levels and end in a blissful meditation with light floral oils.

Ages welcomed 10+
$ 30.00/Mother & Daughter Duo

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844


Yogini Night Out: Yoga, Henna, Readings and Social Hour!

Date: Friday, May 19
Time: 7:00-9:00 PM
Cost: $39/person

We will kick off an evening with a yoga fun flow, followed by social hour with non-alcoholic refreshments!

- Receive a beautiful henna design by the talented Cora Fox of Flowerchild Henna.

- Sample Reiki, get a reading or oracle cards done by Reiki Master, Veronica Walters.

Have fun with interactive activities and enjoy getting to know other like-minded individuals in your community at this Yogini Night Out!! This is a Karma Event, which is an opportunity to give back! We will be collecting items such as make-up, jewelry, scarfs, perfume, hair irons & dryers, purses and other "women" items and accessories. Donated items are going to Caza de Esperanza, a Minnesota based organization that is a leader in domestic violence movement and a national resource center for organizations working with latinas in the United States.

Do Good. Look Good. Feel Good.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844









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12 Reasons Men Should Do Yoga Every Day


The misconception is that yoga is a lighter form of fitness training, better suited to women, may cause some men to miss out on the health benefits. One reason for this misconception is that yoga has become associated with flexibility rather than strength. However, evidence shows that the mind-body practice can also be very effective in increasing overall strength and building muscle, making it a valuable part of any man's fitness routine.

If yoga is not part of your exercise routine, consider this:

1. Yoga builds muscles evenly.
Men tend to work at building muscles on specific parts of their body, focusing, for example, on biceps, quads, and shoulders, whereas yoga builds muscles evenly over the whole body and increases flexibility. Regular attempts at bodybuilding might ignore some muscle groups while yoga is effective for overall general conditioning.

2. Yoga increases deadlift strength.
A 2013 study showed that men who followed 12 weeks of a yoga program exhibited increased deadlift strength as well as substantially increasing lower back/hamstring flexibility and shoulder flexibility. 

3. More flexibility means fewer injuries.
The controlled moves of yoga offer opportunities to safely and efficiently exercise parts of the body that men don't normally use and strengthen those parts they do. As a result, muscles learn to cooperate more harmoniously.

4. Improved stamina means better workouts all around.
Another recent study found that yoga practice improves respiratory and cardiovascular function, as well as building muscle strength. The combined stamina with improved flexibility provided by yoga leads to potentially better workouts in other physical disciplines, such as running, tennis, and bicycling.

5. Yoga counters the negative effects of other physical activities favored by men.
For example, when playing racquetball and golf, the spine tends to consistently turn in one direction. Yoga helps balance this disparity, using postures that keep the spine supple. It also counters the effects of gravity experienced by runners.

6. Yoga promotes weight loss and tones up muscles.
In a study by the Journal of Alternative Medicine, overweight men who practiced yoga lost four pounds in 10 days. Yoga lowers levels of cortisol, the stress hormone that prompts your body to collect belly fat. By using natural body weight and resistance, the discipline also helps build lean muscle and creates definition.

7. Yoga can alleviate chronic low-back pain.
If you work at a desk job, sitting all day can have a negative effect on your back. Underutilized muscles may be causing the problem. For example, when hip muscles or hamstrings are tight, lower back muscles may try to compensate, leading to pain. Several studies found yoga not only alleviates lower back pain but also helps with fibromyalgia, osteoporosis, and other kinds of chronic pain. 

8. Better posture provides a boost of confidence.
Yoga can help men look more confident, especially as they age. Better overall muscle tone and increased flexibility help improve posture, and better posture means looking more confident. Yoga includes many twists and bends to keep your spinal disks supple and improve your balance.

9. Yoga reduces stress and anxiety.
The mind-body technique uses a combination of physical poses, controlled breathing, and relaxation techniques that has been shown to lower blood pressure and heart rate, both of which help modulate the stress response. It's been proven that yoga can also help with anxiety and depression.

10. Yoga leads to better sex.
Both increased libido and improved sexual performance have been linked to regular yoga practice. In a 2010 study of men ages 24 to 60, yoga was shown to improve all domains of sexual function in men. The breathing techniques and concentration taught in yoga can help men better channel their sexual energy. Better stamina leads to increased sexual endurance. 

Flexibility can also improve sex. Combining these benefits with increased awareness of breath and mindfulness not only improves performance and endurance, but the control achieved through yoga can be used to make the experience more intense. 

11. Yoga can help men become more mindful of what they eat
According to a 2014 study, a steady yoga practice has been tied to healthier eating habits.

12. People who practice yoga have lower medical bills.
People who practice yoga could reduce their need for health care services by 43 percent. That's almost half as many doctor visits and fewer doctor bills. While this is true for both men and women, men tend to have more cardiovascular problems as they age. More than one in three adult men have cardiovascular disease.

Since yoga improves cardiovascular health, a regular yoga practice can cut down on those doctor visits, not to mention the dangerous results of being in poor cardiovascular health. 

What are you waiting for, guys? Get out there and do some yoga.









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''The joy of living is inside you. Live it. Believe in it.'' Tao 98

We wanted to share this with you:

THE POWER OF POSITIVITY

TAO + TERRI

At 98 years old, Tao Porchon-Lynch is the world’s oldest yoga teacher, and she’s been practicing for over 70 years. Dr. Terri Kennedy is a Harvard-trained strategist, Master Life Coach, yoga & meditation teacher and award-winning author. When the two met at a yoga class, they knew they’d found their spiritual soulmate. Now they travel the world together to inspire and impact the lives of women across the globe.

Watch their video, read their stories and learn how to get involved below.
http://www.athleta.net/the-power-of-positivity/


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2017 New Year's Revolution: No Longer Waiting.



As we embark on 2017, let us collectively decide to no longer wait. Let us decide to rediscover ourselves each day, one layer at a time by living authentically and loving fearlessly.


NEW Year, NEW You!

Date: Sundays, January 8, 15, 22
Time: 3:00-4:30 PM
Cost: $75/person

Join us for our 3-week Healthy Weight Loss Series with Holistic Nutritionist, Allesia Kolles of Selah Nutrition and Yoga. In this 3 part series we will cover the basics of goal setting, mindful eating, and traditional nutrition. In addition, we will look at what to eat and how to eat in order to achieve your weight loss goals this new season. Each 25 minute presentation will be followed by a 60 minute cardio based yoga class, so come ready to break a sweat and start your new year strong.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Beginners Yoga Workshop Series

Date: Monday's, January 9, 16, 23
Time: 8:15-9:15 pm
Cost: $35/person

The Beginners Workshop Series is designed for students who are beginners. The series gives new students at Live True Yoga the opportunity to learn the basics of yoga and yoga etiquette. There are three 60 minute sessions where you will get comfortable with the most common poses you are most likely to experience in our regular classes. After taking the Beginners Workshop Series you will feel more confident starting your yoga practice. Mats and blocks will be provided.

After completing your series, you will receive $40 off our TRUE Membership (original amount $85).

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Beginners Yoga Workshop Series

Date: Wednesday's, January 11, 18, 25
Time: 8:15-9:15 pm
Cost: $35/person

The Beginners Workshop Series is designed for students who are beginners. The series gives new students at Live True Yoga the opportunity to learn the basics of yoga and yoga etiquette. There are three 60 minute sessions where you will get comfortable with the most common poses you are most likely to experience in our regular classes. After taking the Beginners Workshop Series you will feel more confident starting your yoga practice. Mats and blocks will be provided.

After completing your series, you will receive $40 off our TRUE Membership (original amount $85).

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Advanced Workshop w/ Master Trainer
Alex Crow-Why Pose?

Date: Friday, March 10th
Time: 7:00-9:30 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

WHY POSE:
Why do we do asana? What are we trying to learn and/or access in these postures? In this lecture/discussion we will look at the philosophy behind a yoga practice and how to bring that consciousness and understanding to the physical practice. This awareness when layered upon the poses makes for a complete practice that can bring about transformation and growth both in the physical body and one's approach to how they live.

Master Teacher Alexandria Crow, will lead five, three hour workshops (15 total hours of qualified CE training with Yoga Alliance) for experienced teachers and students. Her style is authentic, funny, challenging and yet accessible to all levels and abilities. Alexandria is Santa Monica based YogaWorks teacher and trainer, writer for YogaJournal and founder of Yoga Physics.

The weekend of workshops will build upon knowledge so we recommend signing up for all five. However, signing up for one is absolutely an option.

FEE:
Single Workshop $75
Five Workshops $349

Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Advanced Workshop w/ Master Trainer
Alex Crow-The Deepest Layer

Date: Saturday, March 11
Time: 11:00-2:30 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

THE DEEPEST LAYERS:
The nervous system, skeletal range, and basic biomechanics We will begin by looking at how the nervous system affects the body and it's range of motion. The class will begin with at least an hour long physical asana practice where students will set a baseline of their personal range of motion and skeletal structure both before and after the transition their nervous system into the parasympathetic system. Class will be followed with a lecture and diagnostic lab where we will look at the basic biomechanics of all the joint regions in the body in relation to the most common shapes performed in class and discuss the general amount of range that can be expected out of each joint region and what to do if there is limitations.

FEE
Single Workshop $75
Five workshops $349
Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Advanced Workshops w/ Master Trainer
Alex Crow-Feet, Legs, Knees, Hips, & Spine

Date: Saturday, March 11
Time: 3:30-7:00 pm

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

FEET, LEGS, KNEES, HIPS, AND SPINE
The hip and spine perform a biomechanical dance that, when understood, allows a wise approach to postures such as Forward Folds, Arm Balances, Hip Openers and Basic Backbends. Class will begin with at least an hour long asana class aimed at learning ones individual skeletal structure and range of motion in the ankle, knee, hip and spine allows students to approach postures with wisdom and can help prevent unnecessary injuries in these areas. We will look at how these joints are affected in standing, seated, and other categories of postures. Class will be followed by a lecture where students will learn about how the hip's limitation and position impact the spine, learn underlying reasons for the range of motion in the hip and how to keep your lower back and SI region safe.

FEE:
Single Workshop $75
Five Workshops $349
Preregister and full payment is required. Non-refundabale.

To sign up please visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Advanced Workshops w/ Master Trainer
Alex Crow-Wrists, Elbows, Shoulders

Date: Sunday, March 12
Time: 9:30 am-1:00 pm


FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

WRISTS, ELBOWS, AND SHOULDERS:
Asana can and does injure students' wrists, elbows and shoulders far too often, but it's something that can be avoided. There are some basic skeletal issues that need to be understood in relation to the upper extremities and shoulders as they impact poses where body weight is placed on the hands. We will begin with at least an hour long asana class designed to allow students to explored these regions of their body in both weight bearing and non-weight bearing poses. Class will be followed by a lecture where the anatomy and mechanics of these joint regions will be explored and discussed and students individual range of motion and strength will be looked at as it relates to common postures in class allowing them to learn how to modify and work with wisdom for their own unique physicality.

FEE:
Single Workshop $75
Five Workshops $349
Preregister and full payment is required. Non-refundabale.

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Advanced Workshops w/ Master Trainer
Alex Crow-Shoulders and Spine

Date: Sunday, March 12
Time: 2:00-5:00 PM

FROM THE INSIDE OUT: Embark on a weekend learning about the practice of yoga by looking at the inner workings of yogic philosophy, the body, and the mind so that the practice becomes personal, effective and wise.

SHOULDERS AND SPINE:
In a similar fashion to the hip and spine, the shoulder and spine also participate in a partnership that can help strengthen and stabilize those regions preventing injury when functioning properly. Drawing on the information from the earlier modules while adding in newly learned information in this workshop, students will start with an asana practice with the full body in mind and bring all of the pieces together. We will then dissect the shoulder girdle and spine as they relate to inversions and backbends that may have previously been out of reach from an understanding of your own unique structure. We will also look at how twists function within the spine and how to approach them with the underlying layers of the body in mind. At the end of this workshop students will know their own unique body, it's range, and how to work with it with wisdom in any asana class they attend.

FEE
Single Workshop $75
Five workshops $349

Preregister and full payment is required. Non-refundable

To sign up visit https://clients.mindbodyonline.com/classic/home?studioid=208844

Cheers to 2017!

New Year, New Feels, New Chances, Same Dreams, Fresh Starts

Sending you lots of yoga love,

Nicole Christianson

Founder and Yoga Instructor 200 E-RYT

Live True Yoga


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Moving Beyond Fear, On and Off The Mat



I have lost count of the number of times I have been sitting on the couch at the end of the day, the safest I could possibly be, when an anticipatory thought elicits sheer panic. My body reacts as if there were a lion perched on the coffee table, when the trigger is nothing more than a mental construct.

Fear is a powerful response. It is vital for our survival, yet fear can also be learned and, like all behavior, reinforced by repetition. The scarier something is, the more we avoid it, and the more we avoid it, the scarier it becomes. Luckily, those same behaviors and reactions can be unlearned. Our brains re-patterned and fresh neural pathways formed with new experiences and different outcomes. We just have to be willing to face the things that scare us the most. The way to move beyond fear is to move through fear.

Yoga practitioners are blessed with a laboratory for life known as the yoga mat. The old saying, “how you do one thing, is how you do everything” applies throughout the practice. Those of us who rush through sequences, tend to rush through our days. Those of us who give up in poses and doubt our strength are likely doing the same in other aspects of our lives. As internal scientists, yogis choose to examine behaviors. This includes manipulating conditions to elicit certain reactions and then practicing healthy responses. For example, when we flow through the Surya Namaskara B series (a dynamic flow sequence) the brain and body could easily be stressed. Yogis practice moving methodically and breathing so that off the mat when things are overwhelmingly fast, we are trained to maintain calm. Similarly, we can learn to move beyond fear starting from the microcosm of our mat.

Here are 5 ways to move beyond fear on the mat and in your life:

  1. Identification. First, identify the poses and/or parts of the practice that scare you most. Look for changes in your breath and an increased heart rate. Notice when you rush through things or most importantly, the poses that you avoid. Off of the mat look for similar autonomic responses. What interactions cause you to hold your breath or for butterflies to take flight in your tummy? What circumstances do you avoid? Are there similarities on and off the mat?
  2. Breathe. Once you have identified the things that scare you, observe your breath. It is both a mirror and cure for fearful situations. When we are uncomfortable or frightened we hold our breath, but that also makes us more scared. The body responds as if it were drowning. Practice breathing within the things that are frightening.
  3. Expose yourself. In Cognitive Behavioral Psychology, there is a method known as Exposure Response Prevention Therapy. A person is exposed to what scares them in short increments and over time their tolerance builds. Just as you would never throw someone afraid of swimming into the deep end, and instead wade them in from the shallow end. On the mat if handstands or other inversions scare you, practice at the wall to get comfortable. Off of the mat, try to spend a little time in a scary situation every single day. Be consistent!
  4. (Lovingly) push yourself. Many people get stuck with #3 and never take off the training wheels. But a key to exposure-response prevention therapy is building up tolerance over time. Every day increase the amount of time you are working on your nemesis pose or putting yourself in a fearful situation. As you build confidence explore taking it further. For example, once you have practiced inversions at the wall regularly, try to do one in the center of the room with a teacher you implicitly trust. If letting go of control scares you, start by giving your partner or coworker a small task and then in time, larger responsibilities.
  5. Our mind is our best friend and our worst enemy. The mind is a powerful tool. It can create our heaven or our hell. Once we are no longer in full-fledged panic when confronting our fear source, we can understand it better. For example, with handstands, is it really a fear of falling or a loss of control? Where else in your life does this theme present itself and how is the mind enabling this way of thinking? From inquiring on the mat, we start to understand and shift our thinking toward healthier patterns, which carry into the rest of our life.
Ready to face your fears?  Call Live True Yoga and we will help you reach your goals.


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