It’s official! And half an hour later, the construction team swung into action! We are still expecting a three week buildout, and are still on target for a mid-August opening.

I’ll make a special announcement with the name and the exact address very soon, but for now, I can tell you that this space was just made to be a yoga studio!

The regular weekly post with poses is coming tomorrow (we’ve been busy!), so no worries.

I will also briefly address the rumors and “misunderstandings” that I’ve heard about our leaving AHY. Let us assure you that we did not spend nine years building AHY so that we could walk away. We also did not decide to have a baby, and then give up our jobs in the worst economy ever because we had another choice. Needless to say, it is heartbreaking, especially the treatment we have received from the people we thought were friends.

But, I can tell you that we believe everything is as it should be and we are determined to bring you the best yoga you’ve ever experienced. We look forward to practicing with you again very, very soon, and filling our new space with positive energy!

namaste.

B-

7/27/10

Hi,

I want to thank all of you for the unbelievable support you have offered as we are going through this transition!

This week’s post is a little late, and I apologize, as we are a little preoccupied trying to get everything done! This week’s post is very cool though because we are going to combine the previous 3 weeks into a mini class and finish up with our focus on commitment.

I thought it would be appropriate to discuss what commitment means long term. Many times folks are actually excited to commit to a relationship, a job, a diet and exercise program, having children, and so on. There is an appeal to anything new. All relationships are great when they first start and all jobs look good when it’s your first week. You can even force yourself through will power alone to stay on a diet and exercise regimen, and there’s not a mother out there that does not think her newborn baby is just the most precious creature to grace the planet!

But, I want to talk about long term commitment, the kind of dedication that it takes to make it worth it in the long haul. This is in the understanding that it’s not just about the “wedding day”, but rather about the marriage. It’s not just about getting the job, but also doing the job. It’s about making your diet and exercise a lifestyle and not something you do periodically when you feel out of control. I am talking about having children not to make your parents happy or to get attention but to give life to another human being and to know with every ounce of your own existence that you are responsible for how that “kid” turns out. I believe that this is the gravity with which these types of decisions should be made. Then there is so much space for fun and real excitement.

Try this…when you get that itch to make a decision quickly and you know that there will be consequences that far exceed this brief amount of thought your are putting into the decision…take a moment, take a ride or a walk…calm down and really respect your right to take your time with every decision you make. You deserve to give yourself the same amount of time to make decisions, as you would respect in others who do the same.

This weeks poses – Mini Class!

Warrior 2
Side Angle Flank
Triangle
Separate Leg Head to Floor
Extended Side Triangle
Chair
Puppy
Downward Facing Dog
Dolphin
Tree
Cobra
Bridge

Click on the “New Studio” link below to see artist renditions of the new Miami Circle studio! We can’t wait to practice with you!!!

New Studio!

Hi,

I realize the last blog was pretty heavy. Wes’ and my heads are still swirling from the disappointment that we, and unfortunately, all of you were exposed to recently. We have met with a great deal of hurt and deep sadness surrounding the circumstances that led to us not working at AHY anymore. But, we truly believe that from all problems and challenges in life, come the option for opportunity.

That being said, we are moving forward with the new studio as planned. We are getting very excited and looking forward to practicing with all of you again soon! We are still looking to open by the middle of August, and should have our new website up very soon. However, this blog is about yoga…so let’s focus on that.

This week is our third week working on some different layers of commitment and I wanted to share with you a concept that has always helped me decide what to commit to and how to approach those responsibilities. The concept is very simple and in two parts…one is the old adage… don’t bite off more than you can chew at one time and two is only make commitments to people, situations and circumstances that you can trust. The second part can get a little more difficult to determine. I have always gone with the idea that if your heart and your head can agree with each other than you can make the commitment. The other aspect of this is that you can also make adjustments and changes to your obligations as needed. Change is the only guarantee in life!

Try this…whatever obligations and commitments you have in your life currently or are about to embark into break the challenge of it down into parts that you can handle. One piece at a time, set goals that you know you can attain. “A yoga practice was not built in a day!” We have our lifetime to work on ourselves. Allow yourself the opportunity to meet with success. Embrace the idea of meeting your goals and one other really important thing…make sure that your decisions make you happy…it matters how you feel.

Your poses for week three are…

Puppy Pose
Down Dog
Dolphin
Bridge

Ardha Virasana Puppy Pose

Come onto the hands and knees
Hands shoulder distance apart
Knees just wide enough to fit the torso down in between the thighs
Tops of the feet down with the big toes touching
Inhale deeply
Exhale and ease the hips and buttocks back towards the heels
Inhale and lengthen the ribs forward
Place the forehead to the floor
Keep the neck long and the shoulder blades descending
Take deep breaths and bring your attention and focus inward
Stay in this position and observe how you feel physically and emotionally
When you feel focused, as well as, relaxed and centered move into the rest of your practice for the day
This is also a resting position that can be used anytime you need it

Adho Mukha Svanasana Downward Facing Dog

Lie on the floor face down
Place the wrists under the elbows (if your arms are quite long move the hands slightly forward of the elbows)
Hands (middle fingers) facing forward & fingers spread well (if you are tight in the chest your index fingers can face forward)
Inhale to a push up plank position
Exhale press up & back
Arms & legs fully extended & engaged
Palms flat
From the shoulders, rotate the inner elbows to turn toward one another
Heels pressing down onto or toward the ground
Feet parallel, heels behind toes
Lengthen the toes forward and slightly up
Broaden through the upper back and the shoulder blades to extend the spine
Press the heart towards the head while bringing the entire torso closer to the thighs
Relax the neck.
Eyes focus to the knees or navel
Hold for 5 breaths. 5 seconds in. 5 seconds out.

Dolphin

Come onto the hands and knees
Place the elbows and forearms on the floor
Bring the distance between the elbows a little more narrow than the inner shoulder at the armpit (you can measure the proper distance by wrapping the hands to opposite upper arms, just above the elbows)
Place the palms flat (beginners can interlace the hands)
Inhale broaden the upper back
Exhale press up and back with the hips and buttocks
Straighten the legs by pressing the feet down and lifting the kneecaps and thighs up
Bring the feet together if you are not back injured
Relax the neck and head
Exhale the belly in and up
Press the heart towards the head while bringing the entire torso closer to the thighs
Bring the feet as close to the face as you are able without bending the knees
Hamstring injured folks do not do this pose
Hold for 5 breaths. 5 seconds in. 5 seconds out.

Setu Bhanda Bridge Pose

Lie onto the back
Bend the knees and bring the heels in towards the buttocks
Keep the feet parallel to each other
Hold the sides of the mat w/ your hands
Inhale into the chest
Exhale press the hips up by tilting the tailbone through the legs and pressing down w/ the feet
Bring the upper arms closer to one another. You can interlace the fingers and straighten arms, pressing the pinky finger side of the hands down into the floor
Inhale bring the chest to the chin
Exhale lift the hips
Take several breaths. Hold for about a minute.
Exhale to release.

Again, thank you so much to everybody! Please enjoy!

Hi Everybody,

I have some sad news and some happy news to give you today.

The sad news is that I am no longer teaching at Atlanta Hot Yoga. I’m not able to go into details, but please know that it breaks my heart that this has happened, and that I am truly sorry for any inconvenience that this may cause anyone.

The good news is that Wes and I are opening our own amazing studio! It will be in located in Miami Circle, it’s 4000 square feet, with 2 Hot rooms, showers and changing rooms separate from bathrooms and lots of fabulous energy and love are going into the build out! As soon as a few more details are finalized, I will have a solid opening date. But for now, it looks very good that a mid-August opening will be happening.

We are working as fast as we can to put together a new website, and all of that info will be posted there as soon as it is up!

As soon as we are open, we will be offering the Hot & Power and Pilates classes that everyone has come to know and love. I’m planning a Fall Teacher Training, and we are going to offer a “For The People” style, donation-only, class on Saturday afternoons.

I’ll have more details in the coming days, but again, I have loved teaching and practicing with you all over the last nine years, and look forward to many more.

Namaste!

Bethany

Howdy! I hope that you enjoyed the first week of “Yoga For A Year” and have started to experience some of the benefits from doing the yoga poses and from taking the time and effort to make a commitment to yourself.

In this second week of practice I wanted to talk about commitment and why, sometimes, we feel like we fail on some level if we do not meet and exceed our expectations.

After we have finally decided to commit to someone or a project we have been putting off or a weight loss program…the list can be endless of things we need and want to achieve. When we meet with frustration, disappointment or challenge it is almost easier to resort to old behaviors and patterns.

The reason we feel comfortable doing this is because we know the old behaviors and patterns…there is nothing to learn, nothing to explore and the risk of failure is non existent because it is the same old stuff that got us to where we are now. In order to change, move forward and experience what life has in store for you…we must go into behaviors and routines that we have not experienced before.

Try this…for the next couple of weeks whenever you see or feel yourself reaching for an old worn out pattern of behavior because you feel overwhelmed or nervous…stop, take 5 to 6 deep breaths, change what you were thinking about (even when you really don’t want to), let the fear and frustration pass, and re-commit to experiencing new things! When you are open in your mind you will open in the body!

I have a link to one of my favorite readings. This reading changed the way I look at a lot of different aspects of my life, how I relate to others and really opened my eyes to the fact that each one of us has true purpose…enjoy!

There comes a time in your life…

Here are your poses for week 2! Do them in the order they are presented for the best results for this program.

*Those of you who suffer from low back issues feel free to bend the knees if you need to in Prasaritta Padottonasana, use a block under the hands in Parsvottonasana and to walk the hands up your legs to come out of those poses.

Parsvottonasana (Extended Side Triangle)

Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head.
Exhale the arms into a “goal post position” at shoulder height.
Step the feet out under the elbows.
Extend the arms above the head into a prayer position.
Keep the arms straight.
Turn the left foot in 60 degrees.
Turn the right foot out 90 degrees.
Come up on the ball of the left foot.
Bump the left hip around until both hips are squared and even with each other.
Place the left heel down.
Straighten the legs by pressing down through the feet and squeezing the thighs up.
Inhale lengthen up and lean back.
Exhale tucking the chin to the chest and pour the upper body over the lower body.
Place the hands down on either side of the right foot.
Inhale extend the heart towards the right foot.
Exhale straighten the legs and press the legs back.
Keep the hips even by bringing the left hip slightly forward and down and the right hip slightly up and back.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.

Utkatasana (Chair Pose)

Stand Tall with the toes heels and ankles touching.
Inhale the arms above the head, shoulder distance apart, palms facing each other.
Exhale bend the knees.
Keep the heels on the floor.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lengthen up through the chest and arms.
Exhale and sit more deeply.
Keep the low back long (no sway in the low back).
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat.

If you are tight in the low back take the feet hip distance apart.

Prasaritta Padottonasana (Standing Separate Legs Head to Floor)

Extend the arms to the right and left at shoulder height.
Sep the feet out under the wrists.
Turn the feet forward so that the feet are parallel to each other (heels behind toes).
Place the hands on the hips.
Tuck the tailbone slightly forward.
Inhale lift the chest and roll the shoulders back and down.
Exhale fold forward from the hips.
Place the hands on the floor (bend the knees if you are rounding at the waist, hunching the back or you are straining to reach the floor).
Inhale lengthen the heart forward towards the head with the torso parallel to the floor.
Exhale and fold the torso toward the floor and through the legs.
Reach with the right hand to the right ankle and the left hand to the left ankle.
Bend the elbows to 90 degrees to the right and left.
Line up the forearms on the shins.
Inhale push the chest toward the floor.
Exhale pull the shoulders back, belly in and take the torso through the legs.
Place the crown of the head to the floor, in line with the arches of the feet.
Hold for 8 to 10 breaths. 5 seconds in. 5 seconds out.

Vrksasana (Tree Pose)

Stand tall with the toes heels and ankles touching.
Open the right leg and knee to the right and place the right foot either at the inner ankle, inner calf or high inner upper thigh of the left leg (do not place the foot on the inner knee).
Keep the left leg straight.
Tuck the tailbone slightly under.
Pull the belly in under the navel.
Inhale lift the chest.
Exhale pull the shoulders down and strengthen the body.
Keep the hips and shoulders square and even.
Hold for 5 breaths. 5 seconds in. 5 seconds out.
Repeat on the other side.

Hi there!!! I hope everyone is having a great holiday weekend! I want to thank everyone who had a chance to check out my blog last week…..you guys rock!

If you haven’t already, be sure to join the newsletter on the left for updates and special announcements!

Each month of the year, there will be something to focus your practice on, and each week of that month will follow up on that focus. This month’s focus is commitment. I just love, love to “philosophize”, and commitment can be looked at in so many different ways…some things come to mind right away, relationships, family, work and so on. One of the most important commitments you can make is to yourself! For many people this concept seems selfish, but in actuality, if you are committed to yourself…you stand by your words, walk your talk and take good care of yourself, you are in so much better condition to share your life with others.

Try this…dedicate the next few weeks to notice whether or not you are being kind, not only to others, but also to you. Notice if you can change some negative old patterns of behavior you may have towards yourself and your needs and make a conscious effort to adjust and transform! When you practice Yoga consistently you are going to find your true self!

Now, what’s next you ask? I’m going to start off with the first week of “Yoga For A Year”. Over the weekend, I was able to practice in one of my favorite spots, overlooking a beautiful lake, and that’s where the pictures are from. So very cool!

Your first 4 poses are… drum roll please…

Warrior 2 (Virabhadrasana II)

Side Angle Flank (Parsva Konasana)

Triangle (Trikonasana)

Cobra (Bhujangasana)

“Yoga For A Year” is designed specifically to help you learn the poses and do them in the most comfortable way for the body.

Each week will consist of anywhere from 3 to 5 poses and they can be practiced daily.

You should practice at least 3 to 4 times a week to have the most success.

The poses are in the order that they should be practiced in for the purpose of this program.

Warrior 2

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Keep the torso in the centerline. Left armpit in line with left hip.
Turn the waist away from the bent knee.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Side Angle Flank

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
The heel of you right foot should line up with the arch of your left if you were to draw a line from one foot to the other.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale bend the right knee to 90 degrees.
The right knee should stack over the right ankle. Thigh parallel to the floor.
Open the right knee toward the right pinky toe.
Turn the head and look over the left shoulder until you feel the right side of the rib cage start to turn slightly left.
Slide the right side body over the right thigh.
Place the right hand to the floor behind the right ankle.
Extend the left arm over the head, bringing the arm close to the face. (left palm facing the floor)
You should have one line from the tips of the left fingers to the outer edge of the left foot.
Each inhale lengthen the side bodies especially on the right side. Each exhale turn and spin the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Triangle

Extend the arms to the right and left at shoulder height.
Step the feet out wide under the wrists.
Keep the arms extended.
Turn the left foot in 30 degrees.
Turn the right foot out 90 degrees.
Keep the legs straight by pressing down with the feet and squeezing the thighs up.
Inhale lifting the waist and ribs up off of the hips (keep the shoulders down).
Exhale pick up the left hip and extend the torso to the right as far as you can. (line up your armpit over your ankle).
Place the right hand down onto the floor (fingertips are fine)
Extend the left arm up in the air in line with the right arm.
Tuck the right buttock under.
Each inhale lengthen the right side body toward the right armpit.
Each exhale turn the ribs away from the floor.
Take 5 breaths. 5 seconds in. 5 seconds out.
Come up carefully.
Repeat on the left side.

Cobra

Lie on your belly with the legs extended behind you with the feet side by side, tops of the feet down (back injuries take hip distance between you feet).
Place the hands, palms down on the mat.
Bring the wrists under the elbows (if you are a little longer in the arms move the wrists slightly forward of the elbows).
Face down.
Inhale deeply.
Exhale draw your low belly in and strengthen your thighs until the kneecaps are off the mat and tops of the feet are firmly down.
Inhale and on the exhale roll the shoulders back and pull the shoulder blades down.
Inhale and lift the upper body away from the floor.
Work toward straight arms but keep the low back feeling free and open (it is ok to have a bend in the elbows)
Exhale strengthen the legs and tuck the buttocks toward the heels.
Inhale lift the heart.
Exhale pull in the low belly and draw the shoulders away from the back of the neck.
Bring the eyes upward keep the neck long.
Take 2-3 breaths 5 seconds in. 5 seconds out.
Lower down carefully. Look to the right and bring the arms down by your sides with the palms facing up.
Repeat.

Good luck!