Category Archives: classes

Rest deeply

To relax is to REST deeplyIf you’re feeling overwhelmed, stressed, burdened, fatigued, dog-tired (hundtræt), over-extended, beat, confused, spent, exhausted, weary, over-committed or just tired and you’re in the Copenhagen-area, come join me for deep rest on 25 February from from 15.00-17.30 for a Restorative Wonderland.

This two and a half hour workshop at Hot Yoga Østerbro is a deep restorative yoga practice with gentle mantra music and a long yoga nidra (guided relaxation) that will help you rest deeply and refuel for your regular life. The passive therapeutic practice of restorative yoga provides deep rest for tired bodies, relaxation for busy minds and rejuvenation for the entire nervous system.

The workshop features gentle mantra music and deep yoga nidra (guided relaxation). It costs 250 kr. and is limited to 8 students.

See the Restorative Wonderland page for more information and registration.

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Most of all, I hope

Most of all, I hope you know deep love and powerful joy

Background photo credit: Pensiero via Compfight cc

It’s been more than two weeks since I taught my last yoga class at Bound Lotus Meditation & Yoga Centre. I’m already feeling the absence of teaching and I’m missing the students at my Friday evening class.

The last class I taught fell on the last Friday of October, which meant I did a lovely long relaxation. Leading students through yoga nidra (guided relaxation) and then a quiet savasana (corpse pose) is often a transcendent experience; my mind calms and time stands still.

There was such a deep stillness in my last class at Bound Lotus, it was hard for me to bring the students out of their relaxation. I wished the class would never end.

But there was a workshop immediately following the class and I knew that students probably had places to be (and meals to eat!) afterwards. Savasana ended, students woke up, class was over.

I usually close the class with an impromptu blessing of sorts and that last Friday class was no exception. These are my wishes, my hopes for my final class at Bound Lotus.

I hope you’re all able to drift home and have beautiful sleeps filled with amazing dreams.

I hope you awaken tomorrow feeling refreshed and renewed, ready to take on whatever your day, your week, your month, your year holds.

I hope you feel secure, supported, and comforted; that you are respected and prosperous. 

I hope your lives are filled with meaning, with friendship, with adventure… and that you create many amazing memories.

Most of all, I hope you know deep love and powerful joy.

I share those same hopes with everyone who reads this and everyone I’ve ever taught. May you all know deep love and powerful joy.

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Summer camp sukasana

Summer campers sitting cross-legged - with Laura in neon pants!For a few summers, this time of year meant going to camp on Gambier Island. I discovered a bunch of photos from camp a while back (including the one to the right), which triggered a memory of my first exposure to yoga.

One of the camp counsellors was obviously a yogi; she led the cabin in meditations and would help us prepare for sleep by doing guided relaxation. Summer campers sitting in sukasana (easy pose or cross legged) now seems a little silly (or maybe that’s a reaction to my crazy neon pants!), but that introduction to yoga obviously sparked something.

Summer camp was likely where my appreciation of yoga nidra stems from and the childhood connection is probably part of why teaching and practicing this form of guided conscious relaxation is so powerful for me.

The yin yoga class I’m teaching tonight at Bound Lotus Meditation & Yoga Centre taps into that summer camp spark: a short sequence of yin poses, 20-ish minutes of guided relaxation, then a long savasana.

Join me at 6:30pm tonight and say farewell to any stresses you’ve accumulated in July with a deeply relaxed practice. I might even wear neon for a little nostalgia 🙂

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Sweet pea solstice

Magenta and periwinkle sweet pea flowers with water dropletsSweet peas mean summer to me. And while the grey skies in Vancouver (and the flooding in Southern Alberta) might suggest otherwise, summer has officially begun.

The day of equinox or solstice that marks the division between winter, spring, summer, and autumn rarely feels like the actual commencement of the season. This summer solstice is no exception.

But at least the grass is green in the Pacific Northwest, the flowers are out, and we don’t need to worry about watering gardens and lawns!

There are lots of summer solstice celebrations happening today – including one at Bound Lotus Meditation & Yoga Centre that preempts my regular yin yoga class tonight. No yin bliss tonight… and next Friday is the last of the month, which brings with it a sublimely soothing yin yoga session with guided relaxation and an extra-long savasana.

Hope the first day of summer is treating everyone well and that you’re able to join me for some relaxation on Friday, June 28 at 6:30pm!

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Twice the relaxation

Big graphic M - which is for May

Image from happy_serendipity; some rights reserved

The last Friday of every month I teach a yoga class at Bound Lotus Meditation & Yoga Centre with an extra-long relaxation period. Last week wasn’t the last Friday of the month (May has 31 days? since when?), but the 6:30pm yin yoga class got an extra-long relaxation anyway.

Maybe I sensed that students (particularly those completing the 40 Day Transformation Yoga Challenge!) needed a little more rest. Maybe there was requiescence in the air. Maybe I just can’t keep track of days and months… Or maybe this May has two last Fridays!

As the second last-Friday-of-the-month class, tonight’s yin yoga class at Bound Lotus will feature an extra-long savasana (corpse pose) with yoga nidra (guided relaxation) to help really dispel tension and stress.

Come celebrate the May with two last Fridays! Class starts at 6:30pm, deep conscious relaxation begins shortly after.

 

P.S. If you want to learn more about yoga nidra, the Yoga Wonders website has a nice overview of the practice.

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Three times lucky

Laura in teacher mode in three imagesThis week I’m teaching three yin yoga classes at Bound Lotus Meditation & Yoga Centre: Wednesday and Thursday from 8:15-9:30pm and Friday from 6:30-7:45pm.

Bound Lotus is in the midst of a 40 Day Transformation Yoga Challenge, so the class on Wednesday will be the last of the Detoxify series and the one on Thursday will be the first of the yin classes to in the Strengthen and Balance series.

The sequence of poses for Wednesday’s class is all about the glandular and nervous systems and features poses that will stimulate your hips and elongate your spine. The set of poses for the Thursday and Friday classes will help you gain a new sense of your body’s strength and balance… and work out tension in your hips through dragon pose!

Hope you’re able to come join me in the trio of classes I’m teaching this week 🙂

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Sneaky savasana

Laura lying in savasanaIt’s the last Friday of the month, which usually means I lead an extra-long savasana in my 6:30pm class at Bound Lotus Meditation & Yoga Centre… but we’re in the midst of a 40 Day Transformation Yoga Challenge and have tailored all the class sequences to the Challenge.

It’s day 11 of the Challenge, which marks the start of the start of the clearing out phase – targeting the liver, kidneys, and digestive system. The Bound Lotus yin teachers have worked together to create a lovely yin sequence to relax the abdominal muscles and stimulate the internal organs (urinary bladder, liver, kidneys, and gallbladder)… but it’s a full 75 minute series.

I want to get the best of both worlds by slightly truncating the proscribed yin sequence for the second 10 days of the Challenge and doing a long savasana, rather than the extra-long one I usually do for the last Friday class of the month.

I’m hoping to sneak in a little more savasana than in a standard class, along with a delicious guided relaxation (yoga nidra), while remaining true to the Challenge series of yin postures and getting all the benefits of the clearing out sequence.

A long and slightly sneaky deep relaxation seems like just the thing to wrap up April and might be a bit of a treat for students who are now 1/4 through the Challenge!

If you’re intrigued by the Transformation Yoga Challenge, you can still join in and make it a personal 30 day challenge! It’s never too late to take on a challenge 🙂

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Last class standing

Laura in mountain with palms together at heart centreAs I mentioned in January, I’m reducing my teaching commitments to free myself to make the next leap.

While I’m still not certain what that leap is, I know that I’ll only be teaching one class a week. The last class standing is the 6:30pm yin yoga class at Bound Lotus Meditation & Yoga Centre in North Vancouver.

Yin is consistently one of my favourite styles of yoga to practice and teach. There are many reasons why I do yin yoga, mostly I love the stillness and the meditativeness.

Outside of a yin yoga practice, I like finding a moment or two of stillness and a few meditative breaths in mountain pose (or tadasana). Mountain pose is simply standing; well-balanced, connected through the soles of your feet… allowing your lower body to be heavy and grounded, while your upper body stays light and floats upwards.

In a typical yoga practice, I often use mountain as a foundation for other standing postures and as part of sun salutation sequences, but it’s also lovely to do on it’s own. It’s easy to sneak in a little mountain-meditation throughout the day – waiting for lights when walking, queuing in line, doing dishes… any time you’re standing is a good time for a few mountain breaths!

Mountain pose

Why it’s good

  • Helps improve posture, develops balance, and creates body awareness
  • Strengthens and gently tones abdominal and back muscles as you engage your core to keep upright
  • Engages the muscles in your legs and buttocks, creating strong thighs, knees, ankles, and buttocks
  • Connects all the energy centres of the body, helping you feel more aligned and centred
  • Allows you to take a pause in your day and focus on your mental and physical experience

How to do it

  • Stand with your feet parallel and roughly hip distance apart
    • Changing foot width varies the balance point; most people find this pose challenges their balance more feet closer together
  • Gently sway your body to connect all parts of your feet to the mat or floor and feel your weight evenly balanced (front & back, left & right) before coming to stillness
  • Roll your shoulders back and down (away from your ears) a few times before allowing your arms to rest alongside your body
    • Many people like to rotate their arms to allow their thumbs to point away from their bodies; listen to what’s best for your body and let your arms rest wherever they feel comfortable
  • Let your collarbones soften and spread, feeling a gentle lift coming from your upper chest
  • Feel the crown of your head floating towards the sky and tuck your chin in slightly to keep your neck in-line with the rest of your spine
    • Lightly engage your core and leg muscles to keep your spine straight
    • Sense the tallness of your body
  • Allow your lower body to feel rooted, grounded, connecting you with the earth while your upper body feels light, weightless, floating upwards and connecting you with the sky
  • Breath deeply and smoothly through your nose for several breaths, letting the still, solidness of a mountain fill you

To come out of mountain:

  • Simply step into your next pose or move on with your day!

 

The yin class I’m teaching tonight at Bound Lotus will certainly involve a little mountain time. Come join me if you can 🙂

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East-ahhhh weekend

Laura sitting in a relaxed easy poseAdd a little “Ahhhh” to your long weekend with an extra long savasana during tonight’s yin yoga class at Bound Lotus Meditation & Yoga Centre.

Good Friday happens to be the last Friday of March… and the last Friday of every month I do a 20+ minute yoga nidra (guided relaxation) as part of a blissfully long deep relaxation. It’s a wonderful way to wrap up a month and tonight’s class is a great chance to bring a sense of deep calm into your Easter weekend.

Class starts at 6:30pm and we’ll be doing a short series of to warm up and stretch before getting deliciously comfortable and settling in for deep relaxation. Ahhhh….

Happy Easter!

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Ch-ch-ch-changes

Laura turning on a spiral staircaseAfter focusing on teaching yoga for over a year, I’m feeling restless… I’m looking for a change. I’m not sure what direction I’m heading, but I know that I’ll need space to let it unfold.

To give myself time to focus on what’s coming next and to determine what I want that to look like, I’m cutting back on my teaching commitments.

Starting in February, I’ll be teaching just three classes a week at Bound Lotus Yoga & Meditation Centre: Hatha on Mondays from 9:15-1045am, Yin on Fridays from 6:30-7:45pm, and Hatha on Saturdays from 11:15am-12:30pm.

That means that I’ll be teaching my last Tuesday night Yin class at Bound Lotus tonight. If you’re able to, I’d love to have you join me for some of my favourite yin yoga poses (that means dragons, supported fish, and legs up the wall!) and a lovely savasana that will bring you beautifully sweet dreams!

And I promise David Bowie won’t be in the playlist… although his song Changes has certainly been stuck in my head today! It’s time for me to “Turn and face the strange” and find a balance of being challenged and being comfortable.

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