With Mother's Day coming up, we are offering a peaceful, 3o-minute relaxation and visualization. Whether you're mom to ten or are just really good at mothering yourself, you deserve a chance to reset your body and mind. Luxuriate in this relaxation, called pratyahara (sensory withdrawal) in the 8 Limbs of Yoga, and then let your spirit be restored with a calming visualization. Visualization is very relaxing and has many positive effects on the body and mind. We'll finish with a few moments of silence to assimilate your work. You will hear a chime at the end, which will signal you to either slowly open your eyes, ready for the day or drift into a restful sleep.
First, prepare yourself to receive the gift you are giving - the gift of your relaxation. Make your surroundings as comfortable as possible. Dim the lights, maybe light some incense or put a few drops of an essential oil in a diffuser, lay under a cozy blanket. Make sure you have enough room to lie down comfortably. When you're ready to start, separate your legs a few feet apart and bring your arms away from your sides slightly. Place your palms face up and close your eyes.
To go along with our spring cleaning theme, here is a breathing exercise and meditation to introduce clarity into a whirling mind. This guided audio includes the Nadi Suddhi breathing exercise, also called alternate nostril breathing. Nadi Suddhi is excellent for calming and balancing the nervous system. We use a gesture (or mudra) called Vishnu Mudra. You'll find a picture of this mudra below. Bend your index and middle finger into your palm, keeping your thumb, ring finger and pinky extended. If Vishnu Mudra doesn't work for you, just use your thumb and index finger instead. Let go of mental clutter and enjoy your enhanced clarity!
With flowers blooming and leaves budding, it's a good time to re-evaluate our habits, sweep out the old, and incorporate the new! Spring cleaning doesn't have to be limited to our physical space. The seasons' change is an optimal time to reinvigorate our motivation to live healthfully and wisely. Whether your goals are a more consistent yoga practice, better eating or sleeping habits, or more time for yourself, spring clean your daily routine with this mindfulness journey.
You might think mindfulness and meditation are only for adults, but kids and teens can also experience great benefits from these practices. All you need to teach these skills are an appropriate approach and a patient attitude. Parents should practice these exercises with their kids. This helps them see that even adults need to work on calming down, and reinforces that this is a life-long practice. Practicing together also builds a deep connection between you and your child.
Most of these exercises are done sitting and preferably with the eyes closed (except for the raisin and walking meditations). In each of these exercises, start by preparing your child to relax. Depending on your child's age and ability, a few gentle stretches can make the body feel more comfortable. Make sure where you are meditating is free from distractions and feels cozy. If it's appropriate, dim the lights. Ask your child to come into a comfortable position sitting, standing or lying down, depending on which meditation you are practicing. Almost all of these practices are appropriate for both kids and teens.
As with all mindfulness exercises, it is best not to practice with expectations for how (or how long) your child will meditate. Let them develop their practice gradually - start with a few seconds for young or restless kids, and encourage them by praising what they've accomplished. Eventually, they will come to enjoy the peaceful feeling and will meditate longer, naturally. At that point, you might encourage your child to describe how they feel after meditating.
If your child gets frustrated, let them know it is normal for thoughts to wander away from where we want them. You might even throw in a personal example. That's what meditation is all about. It's why we practice! To learn to bring our thoughts back under control.
Exercises adapted from Yoga for the Special Child and Yoga for Teens.
Five Keys Yoga is participating in #MindfulMarch again this year! We'll be offering donation-based classes, with proceeds going to the Love Your Brain Foundation. The LYB Foundation provides yoga and guided mindfulness meditation to survivors of Traumatic Brain Injury and their caregivers. Both of our #MindfulMarch classes will include yoga and a mindfulness meditation. Beginners are welcome!
#MindfulMarch classes at Five Keys Yoga
March 10th, 10-11am
March 28th, 5:30-6:30pm*
*Class on the 28th includes complementary chiropractic adjustment with Dr. Taylor Clifford
But you don't have to wait for March to get started on mindfulness. There are oodles of guided meditations on Youtube, the Headspace app, etc. (not to mention some on this very blog...) to give you a sense of the various ways of meditating. You might feel ready to start right now, but aren't sure what to expect or don't know how mindfulness is different than meditation. Never fear! Mindfulness is just a type of meditation. All you need is a relatively quiet space, where you can remain undisturbed for a few minutes. Once you're ready to give it a go, here are four tips.
Yoga for the Special Child Basic 1 program begins in Evanston in just over a month! This week-long training is taught by Sonia Sumar, creator of the Yoga for the Special Child® method. Sonia has been teaching this method to kids for over forty years and now brings her training to all corners of the world. We are so lucky to have her in our own backyard.
YSC Basic 1 is for anyone who has an interest in learning to teach yoga to kids with special needs. You do not have to be a yoga teacher. This program is especially useful for parents, teachers, physical therapists, occupational therapists, speech and language pathologists, social workers, and yoga teachers. Participants will receive enough hours to become accredited as RCYT with Yoga Alliance (if already a yoga teacher), after completing Basic 1 & 2. But you can start teaching kids up to age 12 right after you finish the program.
Participants will learn from Sonia herself - how to engage and focus students through yoga chants, breathing exercises, yoga poses, and guided relaxation, as well as how to evaluate students and utilize appropriate exercises for their condition. A very special part of the program is the opportunity to see Sonia teach demo classes with children, which gives participants the chance to see the method in action. You will leave feeling prepared to apply yoga techniques to a wide variety of "limitations" and "needs". And best of all, you will have the chance to deepen your own yoga practice, under the guidance of this living yoga legend!
Register here (or below) to reserve your spot. Any questions can be directed to the program coordinator for Evanston, Erin. More info here.
I'm going to be honest, I'm not a natural at self-care. Oh sure, I'm pretty good about meditating, doing yoga regularly, and eating relatively healthfully; but all of those things I can easily justify as "business-care". I can't be a good teacher if I don't maintain my own practice. It's only recently that I've noticed how essential self-care is within my practice, as both a person and a business-owner.
As you'd probably expect, I'm a pretty bendy person. This has always been the case. But this flexibility comes with a dark side, as I easily injure my ligaments and tendons, and have a recurring thing where my knee cap pops over to one side. Once, a doctor even cautioned me to wear orthotics to prevent the collapse of the arches of
This short meditation for kids is very relaxing. It's great to do before bed, before school, or anytime you just need a break! Find a comfy place, close your eyes, and get ready to relax...
Yoga for Kids starts October 4th. Register here.
As you may know if you've been in for a class or Yoga Therapy session recently: our home base, Urban Escape Healing is closing. Unfortunately, the building UE has been renting from was bought and the new owners are re-purposing the space. It's been an unexpected change that we all - 5 Keys' teachers and students - had to adjust to quickly. I'm so grateful to our community for the expressions of concern and excitement for our future. Never fear, Five Keys will continue on. It's time for us to start a new chapter!
We already have several plans on the books and in the works. Part of running a business requires me to keep changes for the 5 Keys' community as smooth as possible. For this reason, we aren't releasing information about our new classes until all our "t"s and "i"s have been crossed and dotted. But keep an eye out on the website and on social media this week, as we'll be posting more information about our new classes at Tribe, which will begin October 4th.
We'll continue to update you as more classes are confirmed. You can also subscribe to our newsletter to receive info about our new classes as we announce them.
Just some thoughts about yoga as I go...