The business of being a Yogimom – Seven tips for holiday survival and beyond

I feel incredibly grateful to have the good fortune of active kids and a thriving business. Although there never seems to be enough hours in the day, there are a few practices I follow to try to keep in the stream of life at this extra busy time of year.

1.   Getting to my yoga mat to take time for myself. When I do this I know that I am better able to take care of those around me. I notice when I am unable to take time for myself in this way (or even giving up other self-care practices) that I seem to be more defensive, quicker to anger or overreact to situations. When I do yoga for myself, I feel less stingy with my time and can operate from a place of abundance which I feel is more of my true essence.

2.   Staying hydrated. I take water everywhere with me. You can find my trusty water bottle with me in my car, by my bed, by my yoga mat and by my computer (*NOTE: I am really careful to close the bottle lid after each sip as I’ve been know to knock things over!).

3.   A sense of humor goes a long way. I really try not to take myself too seriously. I know I will make mistakes —flub-ups are inevitable. I strongly believe in failing forward, and even when I end up with some egg on my face, laughing through it all and trying to see the humor is a lot easier then being too hard on myself or having regrets.

Laughter is the key!

4.   Staying on point with a healthy dietincluding lots of greens is paramount for me. I have been juicing a lot this season and have recently learned the benefits of the super food—chia! My fav is to soak 2 T of seeds in water then blend with strawberries and refrigerate for 2 hours for a nice pudding that leaves my sweet tooth satisfied. Then I don’t snack on all the lovely treats I used to go overboard with at the holidays.

5.   Journaling is part of my self-care practice. My mentor shared a journaling tip from Julia Cameron’s The Artist’s Way that I love! Upon waking journal three pages. Often when she finds she has a lot to write, she will cut herself off at three pages and likewise, on days when she feels she has nothing to write she challenges herself to write three pages and she is often surprised to see what comes out. I have a set of journals–one to write in for each month of the year. It’s been eye-opening and interesting to read what I was doing and where I was at this time last year. It seems to me that my life moves so fast (and my memory is not so good). This gives me an opportunity to give gratitude for where I am RIGHT now. Reflecting on past years helps provide the rhythm and ritual that I seek in my life.

6.   Getting on the floor with my kids everyday–to read, or wrestle and play. Keeping this agility and flexibility ensures I will get to do this when I am ninety years old with my great, great grandkids. Along with family time, we always ask around our dinner table, “What was your favorite part of the day?” So one child will answer and then ask someone else. That way everyone gets a chance to listen, to share and to be heard. It’s one of the ways we stay connected as a family.

7.   Finally, take a day off. Ever since we opened The Family Tree we have vowed to take Sundays off. We don’t see clients, answer phones or emails. We spend the day as a family not talking about our business so we can be even more excited on Monday to get back to doing what we love to do.

Those are my tips for being a busy mom/yogini. I hope you might find these helpful for you, too!

~ Sandi

Practicing through the pain

The “pains” of life come in many forms, and each of them affect our practice with equal weight.  Every day you roll out your mat, either at home or in the studio, you are coming with a certain set of mental and physical baggage (both good and bad).  Today, your shoulders are tight but your core is strong.  You are full of energy and confident in your strength.  Tomorrow though, your shoulders may feel loose, but you are mentally tired from a long workday and spat with a friend.  Had you gone through the same exact flow both days, you would have found yourself feeling like it was completely different.

One of the teachings of yoga is the realization that everything inside of us is tied to everything else.  Our mental stress manifests in our physical body.  You can be physically fit, but if you’ve had a draining day, you’ll feel a lack of strength in your practice.  The question asked so often is, “When should I practice through the pain?”

Unfortunately, no one can answer that but you.  Yoga is the meeting of the mind, body and soul.  It is the acceptance of who you are and where you are right at this minute in time.  So often, students say, “Yes! I can practice through the pain!” but then forget that being good to themselves means modifying that vinyasa to be performed from a seated position instead of standing, or favoring Kneeling Dog over traditional Downward Facing Dog to alleviate some of the pressure from a tender wrist.   It is not a “failure” to modify, it is paying homage to yourself and allowing your body the rest it needs.

The same can be said for mental injuries.  The first few days of a woman’s moon cycle can often be a time of high highs and low lows emotionally.  Physical symptoms make things even more uncomfortable and getting off the couch may sound like pure torture.  Again, it is not a failure to decide that those few days each month are days that you allow yourself complete rest.  Or maybe turn to breath work (pranyama) or meditation to allow the calming of your mind.

If you have a consistent yoga practice, it is likely that you’ve seen the changes in your flow given the variety of factors that influence you each day.  You will feel the stress manifest itself in your tight hips or shoulders, or you will never fully engage and lose yourself in your breath because you are mentally replaying an argument or making a grocery list.

The important thing to remember is that by coming to your mat consistently you are becoming more aware of how these stressors affect you and what you want to do about them.  Do you need a faster moving flow to keep your mind at bay?  Do you need a flow that spends more time holding poses to allow you to dig deep into your breath? Do you need a one-on-one session with your instructor for help modifying your practice to account for an injury?  Your needs will vary daily, allow yourself the freedom to mix things up!

Challenge yourself, if you don’t already, to come to your mat on a consistent schedule for two weeks.  Every day, three times a week, whatever commitment makes sense for you.  See what comes up – see what you feel and how you feel.  If you can, journal about it, just a few sentences so that you can go back and compare.  You might be surprised at what you find!

Namaste.

Holiday shopping made easy!

November is upon us and the mad dash towards the holidays is in effect!

We hope that as your commitments increase over the next six weeks that you are able to take that precious time you need to recharge and tend to yourselves.

So many of you have likely either already started, or already completed, your holiday shopping.  As you are looking around trying to determine what to get for those last minute gifts, please keep TFT in mind!  While many of our customers and students take advantage of the full range of TFT services and classes, we always want to remind you that we are here for you in so many ways:

Massage
We are blessed to have multiple Licensed Massage Therapists (LMTs) on staff at TFT, all with their own unique skill set, chosen just as much for their passion as their technique.  Our therapists will spend time to ensure you (or your loved one) receive exactly the care you need.  We offer a host of different massage options, including therapeutic, prenatal, fertility enhancement, reflexology and so many more!

Reiki
Used to promote inner balance, mental and emotional health, and physical healing, Reiki is a form of massage that is carried out via light touch or hovering hands over the client, clearing and refocusing each chakra.  Clients generally feel calm, with a sense of overall well-being, after each session.

Facials
Our staff esthetician offers 30 and 60 minute facials, glycolic peels, body polishes and waxes using all natural ingredients.  With a special focus on skin conditions like psoriasis, she aims to provide every customer the same soothing experience.

Pre/Post-Natal
We have a special place in our hearts for those trying to conceive or currently/recently pregnant.  Offering everything from fertility yoga workshops, to pre-natal massage and yoga classes, through belly casting, blessingway celebrations and finally Baby and Me yoga, we literally are here for the entire family the whole way through their journey.

Yoga
Offering classes from Beginner’s Yoga through our new Guided Self-Practice, TFT has a class to fit all skill levels and comfort zones.  Prenatal Yoga is one of our fastest-growing classes, along with our new addition of Plus-Size Yoga.  With both group classes and one-on-one session availability, your friends and family will find a place to recharge and revitalize in our studio.

Nia
Nia offers a magical mix of dance, yoga and martial arts.  Allowing your mind the freedom to wander and your body to move, Nia provides an outlet like none other.  Providing a sneaky workout that will leave you feeling strong and rejuvenated, Nia is a class you will have to come back to!

Last but not least, we carry the Be Present (link) line of clothing in our studio, along with mats, towels and other essentials.

Every service and product described here is covered using a TFT Gift Certificate.  Take a few moments and please let us know if you think your friends and family would enjoy the same wonderful experiences you have had with us.  We want to keep growing and sharing with our community and nothing speaks more highly than our current clients praise!

Have a fantastic holiday!

*Photo Credit – http://yogadudes.blogspot.com/2009/11/yoga-holiday-cards-special-promo.html

A fall favorite!

One of our goals with this blog is to encourage all sides of your healthy lifestyle. Going into the hectic holiday season, this Squash Apple Soup is a simple way to take great care of yourself and your family!

Squash Apple Soup

1-2 butternut squash, peeled and cubed
1 large apple, chopped
1 leek, thinly sliced
1-2 cloves of garlic finely chopped
4-5 cups chicken, turkey or veggie broth
cinnamon, nutmeg, cayenne, cardamon
olive oil
sea salt
Greek yogurt (optional)

In a large soup pot, sauté leek,garlic, butternut squash, and apple, in olive oil.

Add spices and salt, depending taste. (1 tsp cinnamon, nutmeg; 1/2 tsp-1 tsp cayenne, 1/2 tsp cardamon) Cook for 5-10 minutes over medium heat, until all ingredients are slightly soft.

Add broth and cook until all ingredients are cooked thoroughly. Puree soup with blender, food processor or wand. Taste and add more spices, if necessary.

Serve with a dollup of yogurt and a sprinkle of cinnamon on top.

 

How we got here. Where we’re going.

Coming from last weekend’s Iowa City Yoga Festival, I am left with so much to think about!  Being surrounded by fellow yogis was a beautiful reminder that yoga is indeed for everyone – no matter their gender, body type, age or skill level.  While I had the pleasure of sitting through various workshops, there were a few specific themes I thought were worth sharing.

So many of us (let’s be real, most of us) came to yoga first for the physical aspects.  You look at those deemed “accomplished yogis” and want their long, lean look.  So you come to class, you suffer through your first passes through a vinyasa, holding Thunderbolt or attempting Chataranga, and realize that this is going to be much harder than you thought.  But, you keep coming back.  And as your body opens up, you find other parts of you changing.  You’re calmer during a work crisis, more energetic with your family and more apt to forgive those around you.  These inner changes, the ones you can’t see, are the true reason for yoga.

In Eastern cultures, the physical side of yoga was something they paid little attention to.  They came to yoga for the mental and emotional changes it brought to their lives.  They realized that the changes to your true self would manifest themselves in outward ways – your demeanor, your stress level and yes, your physical body.  My take away from this session, above everything else, was that no one knows what’s inside of me – heck, I don’t even know what lays down deep in my soul.  But through yoga, through time spent breathing and pushing my own boundaries, I can uncover the most brilliant parts of me and allow them to shine for the entire world to see.

One of my favorite things about yoga is that learning is inevitable, and continuous – learning about yoga and its culture, as well as about myself.  This next pearl is one that I hope will challenge the students of TFT to challenge themselves even more than normal.  To quote James Miller, the organizer of the Festival and teacher of this particular workshop,

“If you can easily perform a pose – stop doing it!”

It seems completely counter-intuitive, doesn’t it?  You’ve spent all this time working to perfect your Tree pose, why would you just stop?  In order to continue to grow your practice, to push your edge and keep digging down into yourself, you have to do the things that are hard.   You want to find poses you can barely reach level one on – they give you the opportunity to change your body and learn something new about yourself.  That Tree pose that you can so easily flow right into and out of has taught you everything it needed to.  Have you been able to move that effortlessly into Crow?

What’s missing from your practice to allow Crow to be “easy”? Do you lack arm strength? Balance? What can you do to further that edge and grow into a challenging pose? As you work through each class, take time to recognize what is easiest for you and the poses that truly demand all of your breath and mind to hold on.  Embrace the challenge.  Spend a few minutes after class with your instructor and find out what you can add to your practice at home.  And don’t worry, once you hit Crow, we’ll find another pose to work on!  You can never grow out of yoga!

Namaste.

From the beginning

Happy fall!

As we rake up acorns and turn on the fireplace, we are reminded of another question we are often asked when taking clients on a first-time tour of the studio.  It goes something like, “What a lovely building! Did you have to do much to restore this property before opening your business?” The answer is a giant grin and a resounding “No! That was one of the best parts about choosing this location!”

For those who don’t know, here’s a little history on how The Family Tree came to be.  We knew for years that we would like to offer both massage and yoga together in the same location.  Our original plan was to stick with our current careers until our children were much, much older. After the birth of our second child, we quickly realized that in order to honor who we were and where we wanted to be as a family, we needed to act! Zach had been diligently keeping an eye on properties both in and out of Des Moines (can you believe TFT was almost conceived in Adel?? Maybe one day we’ll be able to expand with a TFT West!) but the “For Sale” sign at 3817 Ingersoll Avenue just kept drawing us back in.  After several months of driving by that sign each day, Zach knew we had to move on it.

I had no more than set one foot in the front door – yet to see the upstairs, kitchen or courtyard – and thought to myself, “Ok, what has to happen to get this place open now?”  It was a feeling of complete certainty that this is where our business was meant to begin.  It was a supreme “Aha!” moment!

Just one short week after closing on the property, we opened for our first yoga class!  All it took was putting a gas insert in the fireplace and the interior was ready to go.  (Something about leaving class to get more firewood, or having embers jump out onto student’s yoga mats —hello, burning rubber — just didn’t sit right with us.)

As far as the exterior, before our first class we added a bigger, brighter porch light and house numbers.  After a little update to our electrical system to support extra heating and cooling units in the massage rooms — bada-bing, bada-boom — we were set on all fronts!

While we often feel like it, we don’t actually live in the studio. We are blessed to live a mere two blocks away in another old home in the historic Ingersoll area — complete with lots of hard wood and beautiful built-ins like TFT.  The seven-minute walk, or five-minute bike ride, is the perfect commute for us!

We are so pleased with the feedback we have received on our location. We adore it and couldn’t imagine housing what we love to do anywhere else. If you happened to miss our last post on the interior of TFT — check it out here.  We discussed the beautiful paint scheme that sold us, and the character of the home that now defines our business.

We are looking forward to seeing you soon!
Sandi and Zach

How now brown cow?

A little ditty about our studio!

One of the biggest compliments that we continually receive from our clients and students is that they feel The Family Tree is a home away from home for them. They have told us that the rich cocoa color of our walls gives them a feeling of safety and security and helps bring them to a calm center. They also want to know what inspired us to choose this beautiful color? While this warms our hearts, the blessing of these brown walls is not one we can take credit for!

When we made the decision to convert a historic home in the Ingersoll business district into our new studio, we had no idea we would be so blessed to find a home that seemed made for our purpose. The previous owners of the home that became TFT were actually responsible for the comforting colors that surround you during your practice. I can honestly say that I would never have gone into a local hardware store and come out with a dark brown paint chip and the foresight to paint every wall of our business that color!

The color that envelops you as you practice at TFT could not be more perfect in our eyes. It is the color associated with the Root Chakra, which emanates safety and security — two of the feelings we strive to nurture and nourish in our studio. We love that the deep connection to the earth and ourselves is painted all over our walls!

Inadvertently, the connection to our roots is one that we found carried out all over the potential property – really sealing the deal for us on the purchase. Look out any window at TFT and you’ll have the brown bark of towering oak trees looking back at you. Even the outside of the studio is a calming shade of brown, inviting you in as you pass by. All of these connections led to the color brown being a central part of our logo, along with our mission to “Nurture the roots of your well-being”.

I have the blessing to be in the studio at various times of the day and night. I watch the walls of the practice space go from a dark cocoa to a deep plum as the sun rises and sets. I see the outline of tree branches move across the floor and have come to recognize the sounds of nature outside my windows. I can only pray that the blessings this home has brought to me are felt by each and every one of you as you visit the studio.

Thank you for your interest in our roots – we look forward to growing with you. If you have other questions about the studio, please ask!

Sandi

Pose Breakdown: Downward Facing Dog

One of the core poses in every yoga flow is Downward Facing Dog, or Adho Mukha Svanasana. Though we rest in Dog, and it is a central part of each vinyasa, we don’t often spend a lot of time talking about its proper posture and benefits.

First, the pose itelf.

For the sake of explanation, we will assume that you are beginning in Child’s Pose, already using your deep ujjayi breath. From Child’s Pose, make sure that your hands are stretched out, parallel, with your fingers facing toward the front edge of your mat. It is very important to engage your hands by pressing the knuckles of each finger into the mat. You should feel like you are pushing your mat forward. This will help alleviate the pressure from your wrists. If you have wrist pain, double up your mat and place your palms on it to help relieve the pressure.

With your hands engaged, turn your toes and straighten your legs, pushing your tailbone high and hips toward the back of the room. Make sure that your feet are hip-width distance apart. You may, or may not, be able to push your heels flat to the mat. Though a common misconception, this is not something to measure your pose by. As long as you are actively pushing your heels toward the ground, while pushing your tailbone high and hips toward the back of the room, you will be getting the appropriate stretch in your hamstrings and hips.

Once you are in the “inverted V” position, take a moment to RELAX, while still holding the pose. Let your head dangle, or even look back between your thighs to ensure you are holding no tension in your neck muscles. Then, roll your shoulders back and down. Make space between your ears and your shoulders. Keeping the shoulder blades pulled together in Dog is very common mistake. To really open your shoulder muscles, imagine you have a jar in each hand. Without actually moving your hand, use your right arm and shoulder muscles to twist the lid of the jar clockwise. Do the same on the left side, but counter-clockwise. This will push your inner elbows toward in each other, spreading your shoulder blades apart and releasing the forward-bending tension we all build up. Keep that ujjayi breath going.

Below are an examples of both bad, and good, shoulder postures:

This photo illustrates improper shoulder posture in your Downward Dog. Notice how the shoulders and crunched in towards each other.

This photo shows the shoulders spread far apart, helping to stretch the muscles and release tension.

During your first Dog in the flow, it often helps to alternate lifting one heel, while pressing the other down, to open the hamstrings. Once back in position, on your inhales, press into your hands to press your mat forward, keeping your arms and shoulders active, while pulling your navel toward your spine. On your exhales, keep the navel tight, push your tailbone higher and your hips toward the back of the room, pressing down through your heels. The more you pull your navel up and in, the further you will be able to take the pose.

It seems like a lot to remember, but these are all building blocks and not a “day one” expectation. Taking your Dog one step at a time will allow you find acceptance in the posture and to relax in it. This posture should be both a place of rest, and a full body opener. You should feel engaged, but not strained.

The benefits of Downward Dog are vast, but some of the most common are:
-       Lengthening of the spine
-       Releasing tension in the shoulders and neck, equating to less tension headaches
-       Toning of the arms
-       Stretching the hamstrings, calves and arches
-       Relief of insomnia, back pain and fatigue
-       Decreased anxiety
-       Increased circulation

Spend a little time during each practice focusing on your Dog and you will feel the benefits ripple through your flow and beyond.

Do you have a pose that you would like us to break down in a later post? Let us know!

Namaste.

From the studio: A TFT student loses her practice…for now

Six weeks ago, I stood up from the couch, took three steps and crumpled into a nearby chair.  The room kept spinning and my hands and feet had a sharp, tingling feeling that wouldn’t go away. I spent the rest of that night rubbing my hands and feet and trying not to freak my husband out too much.

A week later, I had a previously scheduled doctor’s appointment, and told my primary physician about the issue. The dizziness had only happened a few more times, but the tingling was constant. If I sat perfectly still, it felt like my extremities were humming. This began what would end up being a weekly call with my primary, some peculiar blood test results, and the worsening of my condition. The tingling became stabbing, the feeling spread from my hands and feet into my forearms and calves, and then over my knees. First, it was “Hold out for the next blood test in a month,” then it quickly became “Let’s get you into a Neurologist.” All the while, I was terrified to practice.

In the weeks leading up to this issue, I had built my practice up to four times per week. Once in the TFT studio and three sessions with friends at local free yoga spots – like the downtown library. During those sessions, I found myself getting dizzy with every transition between Forward Fold and Mountain Pose. I would have to stand and sway as things spun, until I could regain my bearings and move on with the flow. When my issues came to a head, I was terrified that I wasn’t going to be able to practice, so the control freak in me decided that it was better if I made the choice to stop than to have it taken from me.

I’ve had a devoted yoga practice since January and while I had nothing but amazing things to say to anyone who would listen about the increase in flexibility, the strength I had gained and the calmness it had brought to my life, I had no real idea what I was losing until I went six weeks without it. I can honestly feel my shoulders inching closer to my ears as the tension mounts in my trap muscles. I’m gaining weight and losing muscle tone. And I’m much quicker to get snide or angry with people (especially my husband, poor guy). I didn’t completely see it at first, but yoga has been a true source of peace for my overactive and self-judging mind.

Life happens, and nothing will ever go completely right – I know that. What I’m trying to remind myself, as the doctors take their sweet time sorting out my issues, is that yoga is supposed to be about whatever I need. Breathing is yoga. And if I did nothing but sit on my mat in Child’s Pose, that would be doing yoga. But after being this close to Crow at the beginning of June, Child’s Pose seems like a giant leap backward from how far I’ve come. These thoughts are what have led me to realize the universe is trying to tell me something: I have missed the true intent of yoga – which is acceptance.

Lucky for me, I have an amazing support system within TFT, and will be working with Sandi to develop a regimen of poses that I can do without exacerbating my symptoms. I’m going to work my way back into my practice and allow the light within all of you to inspire me.

You haven’t seen the last of me, I promise!
Stormy

Finding Your Mantra

The belief that we have everything inside us we will ever need to succeed in our lives is a hard thing to grasp. Every day, situations arise that make us question our abilities, thoughts and actions. These moments of stress and emotion are the perfect time to introduce a mantra.

Often, the thought of a mantra brings to mind a class of yogis sitting with their eyes closed in utter silence and stillness. While mantras are often tied to meditation, they do not have to be.

A mantra serves many purposes. It can be a “mind protector,” helping you to keep your mind from wandering as you begin meditation; it can be a favorite word, phrase, prayer or poem fragment that helps you center and calm yourself; or it can be a “shut off” you use to go inward and block out the constant motion of the world to “recharge” yourself. All of these options lead you back to something that is meant to engage your heart and calm your mind.

Each time I come to my mat, I try to take a few minutes to center myself and let go of the day. I spend no more than three to five minutes sitting comfortably in a cross-legged position, focusing on my breathing and repeating my own personal mantra: I am willing to change the patterns within me that created this condition. I love and approve of myself. I am safe. This mantra was given to me after telling my instructor about the constant jaw pain I was dealing with. While it felt awkward at first, with each visit to my mat I found myself sitting taller, relaxing the muscles of my face and neck automatically, and instantly feeling calmer.

Now, I find those same words appearing in my mind as I encounter stressful situations in the rest of my life. Though they were meant to help with a singular condition, they have impacted my life as a whole.  All in just a few minutes, a few times each week.

Finding your own mantra can be as simple as choosing a few words that feel powerful to you – like “I am everything I need.” Or you could spend some time with a few different books and find mantras that correlate to a specific need you have right now in your life. You can also talk with your Yoga or Nia instructor and they can help you choose a mantra that is fitting to your life or your practice. The most important aspect of your mantra is that it creates a positive atmosphere for your heart to shine. Taking just a few minutes before your practice, before bed or first thing in the morning as you prepare for your day can have profound impact.

Below are some possible mantras pulled from Living Your Yoga by Judith Lasater (a great resource for yogis beginner to advanced):

-    My life is a work in progress.
-    All the answers are within me.
-    I commit to living my life fully in this moment.
-    This moment is the perfect moment to let go.
-    I will do what is possible.
-    The only real control I have is the choice for my own thoughts, my own words, and my own actions.
-    I can do this.
-    I love and approve of myself.

Do you have a mantra or resource to find mantras others could benefit from? Please share your words of inspiration and encourage positive thinking in our community.

Namaste.