Yoga & The Recovery Process

When I discovered yoga about 7 years into my recovery I was hooked. I needed to be in my body and take better care of my physical, mental and spiritual self. I had my first child at one year of recovery and then three more children. I was a mom very early in sobriety and hadn't yet learned to take care of myself, and slow down, and I never had time to even try meditation. My first class was so incredible because I was in my body and I was so excited to learn the physical poses. But I really enjoyed the peace I found through the breath practices, which took me right to the present moment. 

A strong focus in 12 step programs is to be in the moment and not to ruminate over the past or worry about the future.That is so important for everyone whether or not you are in a 12 step program. During a yoga class, I was in the present moment. I also found myself praying and checking in with my Higher Power for help with the class and guidance in general. This time for prayer was even more precious and beautiful during Shavasana. 

Over the years I have been so interested in how yoga can help—whether it is with someone's recovery program, for someone who is stressed, someone who is craving a spiritual life, or helping another with their addictions. The spirituality of the 12 steps and the spirituality of yoga with the asanas and pranayama complement each other and create the healing that we all need and desire. 

—Joyce Calvo-Chen

Join Joyce for her Yoga for Recovery workshop coming to Yoga Junction February 22nd 1-3 p.m.

Top 6 Benefits of Yoga for Children

I can't tell you how many times I've heard adults say, "I wish I had my yoga practice in my youth. It would have made ______ (fill in the blank) that much easier." I feel the same way. From body image issues to self-confidence and empowerment, I feel yoga would have dramatically shifted my youth. Now, we have the ability to help create strong, confident, and compassionate children through the practice of yoga, and at Yoga Junction we offer classes for all ages.

Why is yoga so beneficial?
1. Yoga helps kids relax and calm themselves. Whether they are dealing with hormonal issues or tantrums, learning how to breathe and relax is an essential life skill.

2. Yoga reduces stress in kids. Kids have more stress at earlier ages. Yoga helps them learn how to "stress less" and feel capable and confident as they do so.

3. Yoga helps kids improve their concentration and balance. All kids and teens can benefit from increased concentration and balance—both in school and in play.

4. Yoga helps improve their gross and fine motor skills. Whether a child is an athlete or not, yoga helps increase both find and gross motor skills.

5. Yoga helps increase a child's self confidence and sense of self. Yoga is empowering, helping each child see that they are unique and strong.

6. Yoga helps foster positive body image. The emphasis on yoga is what your body can do not what it "should" do. This helps foster self-acceptance and a positive body image.

Our kids classes start next week with Laura Zeigler, a mama of two. Please join us and help us create confident and compassionate kids!!
—Melissa B. Williams, co-owner, Yoga Junction

Mindfulness Moment

In the spirit of the season, ESI found it fitting to offer up a practice in honor of compassion and love. This practice can also benefit you the entire year round. 

1. To begin find a comfortable position - seated, standing, or laying down. 

2. Bring your awareness and attention to someone you love. This should be someone who instantly makes you feel happy (i.e. friend, relative, pet). Someone whom you do not share too complicated of a relationship with. 

3. If you can, have a sense of this person or animal being in front of you, in the same room as you, and facing you with a loving gaze. Begin to notice how you are feeling as you bring this being into your minds eye (i.e. warmth, tingling, a smile, expansiveness). This is what loving-kindness feels like for you. 

4. Continue to imagine your loved one in front of you, and begin to send them well-wishes, prayers, blessings or anything else you might want to send their way. 

Example: May you be safe and protected from danger; May you be happy and peaceful; May you be healthy and strong; May you have ease and well-being; May you be free of stress and anxiety; May you be full of joy. (Fully Present, Diana Winston & Susan Smalley PhD) Say what is MEANINGFUL to you! 

5. As you say your well-wishes or blessings, imagine that the loving-kindness you feel is emanating from you and moving into your loved one. This feeling might represent itself as a color, an image, or it may remain as a feeling. 

6. As you continue this practice, check in with yourself to see how you are feeling. Notice what is happening in your body. 

7. Next, imagine that your loved one standing in front of you is beginning to send loving-kindness back to you. Notice if it presents itself as a color, image or a feeling. Imagine your loved one is sending the same well-wishes and blessings back to you. Allow yourself to take it in an absorb it. 

8. If you did not feel anything in this meditation the first round or two, know that this meditation is planting seeds. If you begin to feel something other than loving-kindness, notice that feeling. Where do you feel in your body? Can you identify the feeling? Is it a sensation and/or emotion? There is always something to be learned. Offer whatever comes up with "May I hold this too with loving-kindness". 

9. Eventually you can practice sending loving-kindness out to all people. Imagine it is expanding from inside of you like an orb of light, pulsing well-wishes and blessings. Let it expand in all directions, sending it out to those you know and those you do not know. 

10. This practice is best begun by imagining someone who has a positive effect in your life. You can then begin to practice this meditation by sending it to others who have a neutral impact in your life (i.e. a passing stranger on the sidewalk). Eventually, this practice can be used for people who you share a challenging relationship with - a relationship that may have a negative influence in your life. You can also apply this same practice to yourself, daily. Instead of imagining a loved one in front of you, imagine yourself. 

We, at Empower Shakti International, wish all beings everywhere peace, joy, freedom and love. Well-wishes and blessings to all. 

Why Skiers Need Some Yoga

Are you waiting for the snow to fall? Have you prepared your body for your first day out? Like many other athletes, skiers perform better and with fewer injuries with a balanced yoga practice. Here we outline seven reasons you should start or continue with a yoga practice, or join Jackie Buratovich for her upcoming Yoga for Skiers Workshop (November 2).

* You start the season feeling weak and unbalanced

* You want to progress in your skills faster

* You want to feel more balanced and powerful on your skis

* You are looking for movements you can do at home to prepare for the season that are fun and result in greater strength and agility

* You want some ideas on how to prepare yourself to have the most fun early in the season

* You want to learn ways to stretch safely after a day on the slopes or trails, or rehab an injury

* Increasing your strength and balance in a supportive fun environment with other skiers.

Yoga Flow for Flood Relief Fundraiser

Our community and those around us have been severely impacted by the recent floods. We are coming together to help bring healing and also necessary funds and goods for those in need. Please join Yoga Junction teachers, Nichole Golden and Shelley Coughlin for a MOVING, heart-opening flow class to be held at the Louisville United Methodist Church on October 2nd from 7-8:15 p.m. The church has so graciously offered us this space for our fundraiser.

We will also be having an awesome Silent Auction featuring everything from Lucky Pie gift cards to photography packages, a Mountain Kids birthday party, chiropractic and massage services and more. And we hear there will also be a bake sale, too!

Join the community in this event and help us raise funds for those in need.

Breathing to Calm the Nervous System

This breathing practice is a wonderful tool to help integrate the autonomic, para-sympathetic, and sympathetic nervous systems. Soothing to the mind and body, this practice is best begun at three minute intervals. The breath should be tailored to each individuals history of health and lung capacity. Additionally, any other contraindications (ex: glaucoma, hight blood pressure) should be considered before trying this breathing practice. 

To Begin, find a comfortable seat. This may be on the floor, on a cushion, or in a chair - whichever option offers the most comfort. 

Close down the eyes, and find a few rounds of deep inhalation through the nose, and deep exhalation out the mouth. Feel into your seat, and scan the body gently. Once you feel grounded, you will begin the breathing practice listed below: 

1. On the inhale, breathe through the nose to a count of 6. During the inhale, envision and feel the breath traveling  down the spine. 

2. There are no pauses between the breath. 

3. On the exhale, breathe through the nose and mouth to a count of 8. During the exhale, envision and feel the breath traveling up and out the spine. 

4. Please remember that if this breath count is too long, it should be modified to meet your body's needs. 

5. Continue for 3 minutes, then stop. This practice can be used throughout the day.

Breathing is an incredible tool that can help return us to our present-moment awareness, synchronize the triune brain (reptilian, limbic, and the neocortex), calm the nervous system, strengthen our lung capacity, and so much more. 

Guest post courtesy of Amanda Fiorino, Yoga Junction lead teacher and director of the non-profit, Empower Shakti International.

Kids Yoga this Fall

If you're looking for a rewarding activity for your children this fall, yoga may offer some of the greatest benefits. Beyond flexibility and strength, teaching children yoga helps empower them to find stillness and quiet, and enables them to manage their own stress. Studies have shown that children who practice yoga before testing, perform better and report less worry about the exams. Children that learn how to breathe deeply are able to calm themselves much quicker, as well—whether you're talking about a tantruming two-year-old, or a stressed out teen. Join us this fall for one of our fabulous kids yoga classes with Laura Zeigler. Register at louisvilleyogajunction.com

Sena, practicing yoga in the 4-6 year class.

The 7-11 year olds with a toe-stretch and reach.

And the teens learning how to partner together.

10 Poses for Osteoporosis + an Exclusive Workshop at Yoga Junction

This August, we're excited to be bringing guest instructors, Trula Daughterty (RYT-500 yoga instructor) and Carol Myers (occupational therapist) to Yoga Junction to lead a 2-hour Yoga for Osteoporosis Workshop. 

Where? Yoga Junction

When? August 17, 1:30-3:30 p.m.

Why yoga for osteoporosis? Studies have shown the benefits of exercise for many forms of osteoporosis. Yoga is recommended because of its low impact, less strenuous effect on the joints. Yoga poses help increase joint range of motion and strength in addition to enhancing one’s overall coordination. Yoga strengthens the bones, improves balance,  improves posture, and increases flexibility.

Prevention of vertebral fractures, and falls that can lead to hip fractures are of  most importance when developing a holistic program to address osteoporosis. The awareness of postural control and alignment is key. Yoga strengthens the back extensor muscles, and opens up the chest, thereby, preventing the development of a kyphotic or dowager's hump posture which can lead to vertebral fractures. Yoga is one of the best approaches for challenging and improving higher level balance which is imperative in reducing the risk of falls and subsequent fractures.

In a pilot study conducted by Dr. Loren Fishman, he found that practicing yoga for 10 minutes a day improved bone density. Dr. Fishman's full article can be found here: Topics in Geriatric Rehabilitation.

According to Fishman, yoga practitioners, "seem to live long and fracture-free lives that suggests that the unusual and unusually prolonged pulls they voluntarily self-administer may be a stimulus to bone health."  

Want to give it a try? Here are the 10 poses he used in the pilot study. 

Poses used in the pilot study:

1. Triangle Pose

1. Upward-facing dog

1. Downward-facing dog

1. Bridge pose (a moderate back-bend)

1. The Wheel or the Iyengar modification  (a back-bend)

1. 1-legged & 2-legged forward bends--with careful attention to form

1. The Boat pose--stimulates the most vulnerable parts of the spine

1. Supta Padangusthasana (a lying down forward bend that supports the spine)

1. Seated spinal twists

1. Jathara Parivarthanasana (a lying down twist) A pose that stimulates the spine without exacerbating arthritis of the hips.

Learn more at Yoga Junction's Yoga for Osteoporosis and Osteopenia workshop this August. To learn more, click here.