Yoga for Every Body

Free Class & Pass Sale

2011-11-08T09:55:00.000-06:00

Join me for a free class this Saturday November 12th from 12:30-1:30 at Body in Balance. Passes will be on sale and there will be treats and cider after class. If you can't make it to class but would like to purchase a reduced rate pass - just email me or give me a call!

Yet another time change for Restorative!

2011-11-03T12:37:00.001-05:00

As the days get shorter and darker, I'm changing the time of Restorative yoga to let us all spend more time in daylight and have our practice later in the day - so our new time is from 3:30 to 5pm. See you soon!

Yoga Journal DVD Reviews Coming Soon!

2011-04-25T21:17:00.003-05:00

So many students and friends ask me about good yoga DVDs to use in their home practice. I am very lucky to have been given the opportunity to review a selection of Yoga Journal's DVDs. In the next several months I'll be publishing a series of reviews -- including home practice, therapeutic and live practice DVDs. If there's something particular you'd like me to check out just let me know and I'll ask for a copy and let you know what I think. I hope these reviews are helpful; I'm excited about using these at home and then sharing my thoughts with you about their usefulness and the practicalities of integrating what I learn into daily practice!

It's Spring and it's a Good Time to Stretch Yourself!

2011-04-18T23:13:00.005-05:00

As the days lengthen and the temps begin to rise (although we have snow in the forecast for WI tomorrow) it's a great time to consider stretching your practice. Do something you've never tried before. Try going to a slower class if your usual practice is more aggressive. Try a flow class if you're daily practice is yin style. Be a little adventurous and have fun. And bring that same sense of adventure to the rest of your life -- take a painting class, ride your bike more, have a dinner party and get out the good china. Adventures don't have to be over the top (not that there's anything wrong with a trip to Paris) to be life changing. Remember that it's the practice that counts and practicing being adventurous in little ways can have a big impact.

Changing the Time for Restorative Yoga!

2011-02-23T22:55:00.001-06:00

Well - the people have spoken! I asked and you all responded so it's official: Restorative Yoga will now be earlier in the day from 2-4 on the first Sunday of each month. The next scheduled class is March 6th at Body in Balance! Hope to see you there :-)

Try One Pose a Day to Start a Simple Home Practice!

2011-02-08T16:57:00.002-06:00

Trying one pose a day at home is a great way to start a home practice. Let kids or other family members join in and play around with variations of the pose that you can find online or through library books or DVDs. Speaking of which, your local libraries and Netflix both have lots of DVDs that can inspire you. There are plenty of beginning yoga DVDs out there; they are a great way to take a class with a master teacher!

Free Pilates and Yoga at Body in Balance!

2010-03-18T11:22:00.002-05:00

Jules and I will be teaching a free class that offers 45 minutes of Pilates and 45 minutes of gentle Hatha Yoga sometime soon at Body in Balance. I'll post dates and send out an email soon -- but feel free to give me a call for more details if you're interested!

Finding Your Own Style of Yoga

2009-03-11T22:15:00.002-05:00

Sometimes a student comes to my class a couple of times and then asks me about whether I can recommend a more difficult or vigorous class. I teach very gentle classes and sometimes students want something that pushes them or challenges them in a very physical way. I always encourage them to try other classes around town -- I would encourage anyone to do the same. It's important to remember that there are lots of different styles of yoga and that what feels "right" for your body on one day or during a certain period of your life, may feel not so "right" at other points. Personally I think it's great to explore all kinds of yoga -- although I would always make sure that the teachers are well educated and knowledgeable and encouraging. For a good overview of some of the types of yoga practiced in the US check out this Yoga Journal article; for a list of qualified teachers take a look at the Yoga Alliance web site.

Happy Practicing and Happy March!!!

Supporting Your Home Practice

2008-11-19T07:02:00.002-06:00

I'm always asked by students (as well as friends and family) how they can start creating their own home practice. And although much of it comes down to just being consistent, and setting up a convenient place in your home, sometimes props and tools can really make a difference. I recently took a look at an interesting new product from My Yoga 2 Go which some of you may find really useful for home practice -- or practice while you're traveling.

The practice system they sell has an interesting twist -- it includes a display case which holds 60 yoga cards (and many of you know how much I like using yoga cards for home practice) and allows you to hang them up on a wall, door knob or on the back of a chair. Conveniently you can buy the system with the case and cards or you can just buy the case or cards separately. I was able to play with the whole system and really found it useful. One of the pluses of the cards that come with the system is that they have color coded a series of different practicing sequences right into the cards, but other cards work equally well in the display case.

If you're looking for something to help you with your home practice or a fun yoga-related gift to give someone for the holidays, I think this would be a great choice.

Yoga Away From Home

2008-10-29T15:11:00.003-05:00

I'm in DC this week for a work related event and when I travel I like to check out local yoga studios or venues and drop in for a class or two. It's a great way to experience other teacher's methods and have access to a wider range of techniques and styles. Next time you're on vacation or traveling for work see if you can add a class to your trip -- it's a wonderful way to enhance your exploration of a new city or town. One of the easiest ways to find good solid teachers and classes is to visit the Yoga Alliance website where you can search for registered teachers by city or state.

Remember to listen to your body when traveling by taking classes that are both appealing and at a level that's comfortable for you. If you've only been doing yoga for a little while, be careful about taking an advanced class or even an intermediate. Terminology varies wildly -- a gentle class at one studio might be considered intermediate at another depending on the environment and style of yoga taught. Any yoga studio or teacher should be very happy to answer questions about the difficulty of the class -- so call ahead and ask if you have concerns!

Home Practice

2008-08-26T07:59:00.002-05:00

Students and friends ask me about home practice a lot. Here are a few simple methods to help ease your way into a rewarding practice away from class.

1. Set low expectations -- try just practicing a few poses for 10 or 15 minutes a few times a week to begin with. Don't set yourself up for a difficult time by insisting that you must practice for an hour or more everyday. Start slowly and you'll be amazed at the results.

2. Set up your space -- find a place and keep it set up to do yoga if possible. Set up part of a guest room as your mini yoga studio. Find a basket for props, your mat and eye pillow. Set up a little table with incense or anything else conducive to your practice; maybe bring in a portable music system of some sort. All of this means that when the mood strikes -- you aren't having to hunt for your mat or strap or that yoga cd that you love to practice to.

3. Get others involved -- see if your kids or partner want to try a little yoga with you. Share a yoga book with them and work on teaching them the things you learn in class. Kids are natural yoga practitioners - super supple and the animal and nature inspired names (cobra, tree, camel, etc.) are fun for them to talk about and use as they practice.

4. Most important -- enjoy. Don't make yoga another stress, another thing you have to do. Some days a bath, a walk in the wood or cuddle time with someone you love is the best yoga there is. Find your yoga in all your daily activities and relax about your practice!

About Summer Practice

2008-06-20T13:27:00.002-05:00

It's finally getting warm out there so I just thought I'd remind everyone that while it's lovely to practice outside you may want to try and find a shady spot. Practicing in the direct sun may overheat the body -- be careful and drink plenty of water after (and even during) your practice. Also, be aware that some of your standing balance poses may feel a little different out of doors -- for example in triangle pose when you turn your head and look up you will find that you have the sky as a focal point not the ceiling. This can play around with your sense of balance so again, slow down a bit, and experiment. A big shade tree can be beneficial -- something to block the sun's rays a bit and leaves and branches to give your eyes a focal point when gazing up. And of course a trunk to lean on if you need extra help balancing!

Enjoy your summer, and your summer yoga!!

Next Restorative Class is Sunday July 6th!

2008-06-13T11:33:00.000-05:00

I can't believe how June is flying by!! It was good to see some of you at last month's Restorative Class and I just wanted to remind you that our next session is coming up! Join me for two hours of yoga and relaxation on Sunday July 6th from 4:30-6:30 at Body in Balance. Hope everyone is having a wonderful summer!

Namaste,
Rach

Another Same Time, Different Day Restorative!

2008-03-19T13:19:00.004-05:00

Because of some work related travel conflicts I'm moving our Restorative yoga to Saturday again. Class will be on April 5th -- so please join us from 4:30-6:30 on Saturday April 5th at Body in Balance. Hope to see you there!

March Restorative -- Same Time; Different Day!

2008-02-27T13:41:00.002-06:00

With March fast approaching I just wanted to post a reminder that this month our Restorative class will be on Saturday March 1st. Hopefully March will be a month of changes -- melting snow, sunshine and maybe even a little green replacing a lot of the white stuff. Come join us on 4:30-6:30 on Saturday, March 1st at Body in Balance and optimistically celebrate the change in seasons!!!

February Restorative Class Date Change and Yoga Lunch!

2008-01-17T15:48:00.000-06:00

At class last Tuesday night it was mentioned that the Super Bowl is coming up on the weekend we would normally have had our Restorative class -- so that class is migrating to the next Sunday, February 10th. So please join us at our usual time (4:30-6:30) to relax for a couple of hours with good music and candlelight at Body in Balance.

February also brings a return of Rach and Deb's Yoga Lunch on Saturday the 9th. It's going to be lots of fun with tea sandwiches and yummy scones. A great break from errands and running around on a busy weekend!

Join Us on Tuesday Jan. 1 for Yoga!!!

2007-12-18T18:13:00.000-06:00

This year the 1st falls on a Tuesday -- so come join me and let's melt away those hangovers with Hatha and Restorative yoga. Class will be at the normal time (5:45-6:45) at Body in Balance!

Happy Holidays Everbody!!!

Namaste,
Rach

Yoga Cards

2007-10-25T16:26:00.000-05:00

Various of you have asked me about yoga card decks that I really like and so I'm finally posting my two favorites. Here they are!! Check them out on Amazon.com -- the first has line drawings and the second uses photos.

The Yoga Deck: 50 Poses & Meditations for Body, Mind, & Spirit by Olivia Miller

Yoga: The Poetry of the Body: A 50-Card Practice Deck by Rodney Yee

Yoga when you're under the weather...

2007-10-02T11:00:00.000-05:00

Everyone at work seems to be sick right now ... and I managed to pick up the pesky bug myself. Yoga with a cold or flu is usually ok but only you can judge whether even a gentler practice is a good idea. I find that inversions are not really very fun -- makes my head feel even stuffier and congested. Even restorative poses may need to be modified; in the same way it can be hard to sleep at night lying flat with a cold, lying flat for yoga may not feel great either. You can try using props to raise your head and upper body a bit so you are in a supported and slightly angled reclined position for poses like Savasana. Remember to keep your tissues handy when you practice. And of course, force the fluids, take a hot bath, have some chicken soup or veggie broth and take your vitamin C!

Coffe Cake Recipe from last week's Restorative Class

2007-08-22T07:08:00.000-05:00

I brought this cake for a treat after last week's class and several of you wanted the recipe. It's from Deborah Madison's Vegetarian Cooking for Everyone. It's a great book and well worth buying!

Sweet Corn Coffee Cake with Berries

1 1/3 cup flour
3/4 cup cornmeal
1/2 cup plus 2 tablespoons sugar
1 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon salt
1 cup buttermilk
grated zest of 1 lemon
2 teaspoons vanilla extract
2 eggs
1/3 cup butter melted, or corn oil
1-2 cups berries (raspberries,blueberries or blackberries)
powdered sugar

***********

Preheat oven to 375. Butter and flour or spray an 8-inch springform cake pan or an 8-inch square pan.

Whisk the dry ingredients together in a bowl. In a second owl, combine the wet ingredients. Quickly stir them together, then scrape into the pan. Scatter the berries over the top and bake in the center of the oven until the cake is browned and beginning to pull away from the sides of the pan, about 45 minutes. Remove the rim if you've used a springform pan, transfer the cake to a serving plate, and dust with powdered sugar. Serve warm.

*******

Rach's notes:

This has never taken 45 minutes for me -- I put the timer on for 30 or 35 and test with toothpick and it's usually done (toothpick has a few moist crumbs clinging).

I've used plain yogurt when I didn't have buttermilk in the house and it worked just fine.

I usually mix half white flour and half whole wheat pastry flour in this recipe to make it a little healthier.

I've also served this at the end of a meal as dessert -- I make a lemon juice and sugar syrup and pour that over as a glaze, but a berry glaze would be awesome too.

Bonus Restorative Class!

2007-08-09T18:57:00.000-05:00

There will be a restorative class on Sunday August 19th at Body in Balance -- but in the morning (9:30-11:30) instead of our usual afternoon time! It should be fun to do a restorative in the morning - nice way to roll into Sunday and start the day off right!

Hope to see you there...

Namaste,
R.

July Yoga Classes

2007-07-05T10:51:00.000-05:00

This month I'll be away a lot traveling for my work as Co-Director of Internet Scout, a research center at the UW-Madison. So Jules and Katie will be teaching my classes on Tuesday nights -- Jules will be teaching on the 10th and 17th and the 31st and Katie will be teaching on the 24th. This is a great opportunity to take a class with both these wonderful teachers!

Another Fabulous Yoga Lunch Sunday, June 10th

2007-05-30T06:39:00.000-05:00

We had a lot of fun at the first yoga lunch and so we're doing it again. This one will be on Sunday June 10th from 11 to 1. Remember to check out Deb's School Woods menu for more details and make your reservations soon!

Celebrate Spring with Yoga and Lunch, May 12th!

2007-04-09T15:19:00.000-05:00

My dear friend Deb is hosting this event at her School Woods Supper Club! Please join us for an hour of gentle Hatha yoga followed by a yummy lunch. For details check out http://schoolwoods.com/yoga.html -- and sign up soon, 'cause spots are going fast!

Spring Ahead!

2007-03-14T07:57:00.000-05:00

It's warming up in Madison -- and the snow is melting. It's the time of year when you know that you made it through another winter and get to enjoy another lovely Madison spring and summer... which means lakeside activities, farmer's market and lunch outside in the sunshine.

Spring is a great time to energize your yoga practice and try something new. There are lots of great resources out there to experiment with -- you can take out books or a dvd from the public library, try a class with a different instructor or next time you're traveling, try digging around on the web to look for yoga studios at your destination and take a class on the road! A great place to start checking for other instructors or when you're traveling is the Yoga Alliance web site.

Winter, Warmth and Yoga

2007-01-31T21:48:00.000-06:00

It's chilly as can be here in Madison this week with the highs this weekend promising to be just above zero. Yikes. It can be tough to practice yoga with a cold body - so here are a few thoughts on making your home practice successful (and safe) when it's chilly.

I'm a big fan of a hot bath or shower before I practice in the winter. Or, if it's an option, practice in front of the fireplace. A small heater can be extremely nice - making your yoga space warmer and more inviting. Dress in layers and remove layers as you need. Keep a wool shawl or blanket and socks handy for your final resting pose. And go slowly at first - it's easy to hurt yourself when your body is not warm enough and you move into a pose too deeply. Which is good advice no matter what the temp :-)

Simple Meditation Techniques

2006-12-19T15:37:00.003-06:00

Even when there seems to be no time to get on the mat and do a little yoga, a brief meditation session can be centering and calming -- a mini meditation is the perfect break in a hectic day or week. If you don't normally do any kind of meditation here are a few ideas for creating a practice. Begin by making yourself comfortable. Don't sit in a position that you can't easily sit in for 5 to 10 minutes. It's fine to sit in a comfy chair if that's nicer for your body than sitting on a mat. If you do sit on a mat or on the floor, put a folded blanket or cushion under your bottom and sit at the edge of it in simple cross legged position to help tilt your pelvis forward a little and make it easier for you to sit comfortably.

Once you're comfortable, focus on your breath. Try counting each breath -- inhale 1, exhale 2, inhale 3, exhale 4 etc. up to 12 and then start again at 1. You may find your mind starting to wander to grocery lists, work projects or the new James Bond flick. This is our notorious monkey mind at work -- your brain doing what we've trained it to do -- stay busily in contact with us about all the things on all our lists. Gently bring your focus back to your breath with a smile and acknowledge that your job at the moment is to be present with your breath -- feel the air as it enters your body, relax your mind -- you can get back to lists and laundry after you are done with meditation time.

If you are interested in exploring meditation there are plenty of classes and groups around that you can practice with and you can explore a few more methods by browsing this Yoga Journal article on meditation practices and techniques.

Taking Time to Enjoy the Holidays

2006-12-12T11:17:00.000-06:00

I was on the phone with my lovely sister Aviva yesterday and we were both bemoaning the busy schedules that seemed to be unfolding in front of each of us. Even though it's exciting to have lots going on it can also be a little daunting and can make days flash by awfully quickly. We made a pact to try and slow down and enjoy the holidays, and I invite you to do the same. So here's to more yoga, more bubble baths, more snuggle time and less plastic!!!

What does Namaste mean?

2006-12-04T20:43:00.000-06:00

At the end of each yoga class most teachers bring their hands together in front of the heart, bow their head and say "Namaste" and the students bring their hands together and respond in kind. Have you ever wondered exactly what Namaste means? A good definition of Namaste would be "I bow to your true self". The true self might be seen as the deeper, more essential you, less connected to ego, social expectations and pretensions. So the exchange of Namaste at the end of class is a wonderful way to honor the true self in each of us, and recognize that all life is interrelated. For a more in depth explanation take a look at this piece in Wikipedia or a shorter piece in Yoga Journal.

The Yoga of Everyday Life

2006-12-01T19:29:00.000-06:00

I try my best to keep in mind that for me the most important part of my practice happens off the mat a lot of the time. Our friends Katie and Nick, who live right in our neighborhood, had a little heating disaster in the last few days -- their furnace gave out and while they were waiting for everything to be righted, Rudy and I hustled over to help them with some wood for the fireplace and a couple of small heaters. The fireplace had a weird grate with a rather yucky blower thing in it that basically seemed to prevent making a decent fire and so Rudy pulled it out and gave them an extra grate that we had and then we all sat around the fire and had some wine and cider and talked about how sometimes really irritating events suddenly take a turn and blossom into something good. And it made me remember how our lives intertwine in wonderful ways with others and that the most important part of yoga is staying open to the present as it unfolds.

What is Restorative Yoga?

2006-11-30T17:36:00.000-06:00

Restorative yoga uses props to help support the body while you are in yoga asanas. The pose I'm doing in the photo is reclined supported Baddha Konasana (also known as cobbler's pose). By using a bolster (the firm red pillow I'm lying on) and two rolled blankets the pose becomes blissfully comfy.

In a restorative yoga class poses are held longer -- about 3 to 5 minutes in the classes I teach. Sometimes I hold these poses much longer at home, especially when there's a fire going in the fireplace and some soft music on.

Understanding your sacrum!

2006-11-29T14:11:00.000-06:00

The bones of the lower back include this very important bone -- the sacrum. It is a triangular bone at the bottom of the spine, which is tucked between your two hip bones. You can check out this brief overview of the sacrum on Wikipedia.

So why is it important to better understand my sacrum, you may ask yourself, and how might this understanding impact my yoga practice? Well one good reason is that many of us suffer from lower back pain, and in some cases that pain is caused by an "out of whack" sacroiliac joint, the point where the sacrum and the pelvis join. This very nice article in Yoga Journal by Judith Lasater helps explain both what can cause sacroiliac pain and how your yoga practice can also help heal the problem.

Restorative yoga this weekend

2006-11-29T12:25:00.000-06:00

This Sunday (December 3rd) I'll be teaching a 2 hour restorative class from 4:30 to 6:30 at Body in Balance in lovely Madison WI. Please feel free to email me with any questions -- it's a very relaxing class, half gentle Hatha yoga and half restorative yoga, mostly inspired by Judith Lasater's work. Hope to see you there!