Cut The Fat: An Open Letter To The Yoga Community

Dear Students, Teachers, and Friends!

This season, I have one wish for all of us: Nourishment.

For too long, I have heard (and even been a part of) a rhetoric of unhealthy reciprocal speak about exercise and eating behaviors during the holiday season. Do we really need to do more asana to “burn off” those holidays? I think not!

I’ve privately struggled to see how this type of communication serves anyone. At best, I feel that these commentaries are cheap motivators. Sadly, I fear that perpetuating a dialogue like this is actually a type of passive violence that is antithetical to our code of yamas and niyamas. For the health and happiness of our spirits, we can and need to make a change. This is why I am bringing this conversation to our beautiful community.

I know that yoga is not infallible. Nothing is. Yoga is a living practice and we are all a part of it. I also know that not all of us speak like this. And, surely, few of us speak like this intentionally. But still, we CAN listen and improve! As teachers and students, we CAN raise a consciousness around how we speak about food, exercise, and nourishment. And, I’m certain that it’s time we did.

Every time we speak in terms that portray food, exercise, reward, even love(!) as part of an economy of exchange, we are latently affirming a message of: you are not good enough as you are. Every time we permit this language of hierarchical conditionality, we allow for the continuation of the belief: you are not enough. Every time we employ a rhetoric of action-consequence we effectively say: you are not enough. Simply, this is not yoga. We must be mindful of this. We are SO much more than conditional thinking.

On a more personal note, as a recovered anorexic/bulimic and eating disorder (ED) recovery advocate, I feel that this language is not only maladaptive, but that it also reinforces a dangerous ideal. Both from my personal practices and my work in the ED recovery field, I’ve encountered how the negative conditioning an exercise-exchange economy adversely affects people. It is often tantamount to verbal abuse. This is ironic, because as yogis, we are committed to ahimsa.

So, this season, I am committing to nourishment. I am committing to nourishment not just through physical food, but through language and action. I and my studio (The Grinning Yogi) promise to offer a message of acceptance and nourishment starting NOW. We are pledging the following:

• We will NOT teach from a voice rooted in an exchange economy of food, guilt, calories, indulgence, or anything related to not “being enough” as you are.


• We will create a safe-haven for our friends to feel empowered so they can take effective steps in promoting their own self-care and overall wellness.


• We will open a dialogue about what real nourishment is.


• We will remind our friends that food is food, love is love, and yoga… yoga is a GIFT!

Please join us in this commitment.

We are sharing this letter with friends, students, teachers and studios in the area. We will be posting our commitment publicly in the studio and on social media as well. We will be honored if you join us in making this a powerful, communal statement, grounded in love and health. Please feel free to share this and post this letter as you see fit.

We can do this, together!!! I leave you with gratitude and this: And love says: I will. I will take care. To everything that is near. —Hafiz

Thank you for your nourishment,

Jamie Silverstein and The Grinning Yogi

Taken from: DoYouYoga.com [http://www.doyouyoga.com/cut-the-fat-an-open-letter-to-the-yoga-community/]

For more information about the BEyoga project, visit the BEyoga project website or their page on Facebook.

Practicing Yoga at Home w/ Emma

When I think back to the development of my home yoga practice, two pivotal times in my life come to mind.  The first was when I am under ten years old. My family and I lived too far in the woods to get anything good on our incredibly old television (manual VHF/UHF dial, anyone?) so I had to get creative. One of my favorite activities was snooping around my parent’s personal belongings, which was how I found my mother’s book, The Complete Illustrated Book of Yoga, by Swami Vishnudeananda. My yoga practice started on the floor of my parent’s living room, when I would flip through the pages of the book until I came to a picture, and then I would try and mimic it. For years, this was my entire yoga practice. Curiosity may have not worked out so well for the cat, but it introduced me to yoga, and led me onto the path I’m still traveling.

For the other pivotal moment, we need to fast forward more than a decade. People often ask me how I became a yoga teacher. The simplified answer is that I had a long, high-stress, serious-commute job that I hated. Although I lived in Madison, Wisconsin, I would have to fly to Philadelphia two or three times a month and live in a hotel while I worked.  I would get back to the hotel room late at night when there was no way I was going out to a yoga class. I would order room service and while I waited for it to arrive, I would put one of the hotel towels on the floor in front of the television (which now, lucky for me, came with a remote control) and do Sun Salutations. I would do as many Sun Salutations as I could fit in until the porter knocked on my door. When I realized that the happiest part of my day was the 15-30 minutes of frantic Sun Salutations before my dinner alone in front of a television, I knew that my life needed a major shift.

In both of those times, and again and again throughout my yoga practice, major realizations have come from doing yoga by myself. While nothing beats the amazing energy and connection that we feel from practicing in a room filled with other dedicated yogis, often our greatest moments of growth arrive when we are alone on our mats. You’d be surprised at what you can learn about yourself, and not just about your yoga asana practice, when you develop your home yoga practice. While the hardest part can be to start, I promise you'll be glad that you did!

Check out Emma’s workshop later this month on developing your own home practice to suit your life!

Developing a Home Yoga Practice

w/ Emma Silverman

Saturday, Nov. 16 | 1-3pm

Before 11/8, $25/$23 students

After 11/8, $30/$28 students

Sign up here today!

O Sacred Season of Autumn...

"O sacred season of Autumn, be my teacher, for I wish to learn the virtue of contentment. As I gaze upon your full-colored beauty, I sense all about you an at-homeness with your amber riches. 

You are the season of retirement, of full barns and harvested fields. The cycle of growth has ceased, and the busy work of giving life is now completed. I sense in you no regrets: you’ve lived a full life. 

I live in a society that is ever-restless, always eager for more mountains to climb, seeing happiness through more and more possessions. As a child of my culture, I am seldom truly at peace with what I have. Teach me to take stock of what I have given and received, may I know that it’s enough, that my striving can cease in the abundance of God’s grace. May I know the contentment that allows the totality of my energies to come to full flower. May I know that like you I am rich beyond measure. 

As you, O Autumn, take pleasure in your great bounty, let me also take delight in the abundance of the simple things in life which are the true source of joy. With the golden glow of peaceful contentment may I truly appreciate this autumn day."

                                                            -Edward Hayes

What deepening your yoga practice means to Zainab

By Zainab Zakari

The phrase “deepen your practice” is tossed around yoga classes a lot (my own included).  It can sound like a rather lofty aim, but I believe it’s only meant to alert us to that moment when we realize yoga is not just a bunch of physical poses strung together, but it can evolve into a multi-nuanced path that goes underneath the surface layer and into the proverbial rabbit hole.  You might wonder why one needs to go into the hole, to find what? Well, it’s not what actually, but who, and that who is you. 

Yoga invites us to develop greater self-awareness to more wisely navigate life and all its curveballs. Among the skills the Yoga Sutras offer to cultivate this self-knowledge is through the practice of svadhyaya, translated as self-study.  When we study anything that engages and enriches our minds about ourselves—from exploring our personal histories to observing our current tendencies—we also gain greater understanding about how we fit into the world. In its most literal translation, svadhyaya often refers to reading spiritual texts or scriptures to learn about oneself, but that definition can expand to include any practice that encourages the practitioner to more deeply reflect upon the layers within his or her life, whether it comes through meditation, journaling or asanas on the yoga mat. With time this continuous self-inquiry can not only offer a broader sense of self, but it can also help us make more mindful decisions, and perhaps chart a path we can consistently be nurtured by.

In my classes, I strive to offer multiple ways to deepen your practice, whether it’s by physically trying a challenging variation of a pose or if it’s sharpening your awareness of your breath in a familiar pose or movement or if it is staying still to meet any of your inner critics head on.  All are ways of challenging what you know by being willing to dive a teensy bit into the unknown, and all can help you deepen your connection to, you guessed it, you.

Deepening your practice is not limited to just these methods, of course, and I encourage you to chart your pathways as you see most fit and effective for you.  The other Mighty teachers and I are here to support.  And I’m honored to be a part of a couple of upcoming workshops that encourage you to deepen your practice your way, from an invigorating Grace & Strength workshop  with Liz on Oct. 19^th to the six-week wellness program (i.e. challenge) with Gina called Living Yoga, starting Oct. 20th.  Plus we’ve also got Huck’s Power, Breathe and Flow on Oct. 5th and Liz’ 3-class Intermediate Yoga Series starting Oct. 26th.  All of these special offerings kick off this month (what a month, right?!), and we hope you’ll explore some of them to get to know yourself all the more.   Happy self-study time!

Introducing our newest Mighty Teacher! Meet Kat Loeck

We’re super excited to be introducing our newest teacher who’s already been sharing her love for yoga with us during our Saturday Community class at 6pm. Kat hails from Nebraska, then took a detour in Boston before she could call Ithaca her home. We couldn’t be more grateful for the sweet and powerful flair that she brings to her classes! Meet her in class on Saturdays at 6pm. Here’s a little from Kat:

How did you come to yoga?
I suppose that yoga found me in Kansas. About five years ago, I walked into a yoga studio completely by accident. (I don’t remember what I was looking for at the time, but it definitely was not yoga). The woman at the desk invited me to stay for the class that was about to start. 

What do you like about Power Yoga? 
It teaches me to tend the sacred fire.

How has your yoga changed since the first time you practiced?
Oh, wow. I started off practicing a very different style of yoga. When I started to understand the energetics of yoga and the subtle body, I discovered that vinyasa flow was a much better fit for my constitution. More than anything, I’ve learned how to breathe.

Why did you decide to teach yoga?

Through my travels and cycles, I’ve been blessed to know amazing teachers who have inspired me to be a stronger woman. I hope to pass this gift forward. 

Any tips for someone new to yoga? 

Keep a yoga mat open on the floor next to your bed. First thing in the morning, roll onto that mat and take

a few quiet minutes to start your day with fluid/creative movement.

What is your favorite pose or poses? Why? 

This changes each week. ☺ Half moon because I feel radiant. Skandasana because I feel like a tiger.  

What do you like to do off the yoga mat?

I’m a farmer ... and farming is what I love. When field work ends this winter, I look forward to making music, rock climbing and knitting. 

What fuels you?

Sun, soil and water.

What makes you Mighty?

Knowing when to be gentle and when to be fierce. 

Emma’s Favorite Outdoor Yoga Pose is…..

By Emma Silverman

If you've taken my Yoga in the Park class at all this summer, you might have gotten used to a similar occurrence. Instead of moving quickly through Downward Facing Dog onto the next pose, it's likely that we spent some extra time upside-down. The reason is simple: Downward Facing Dog is my favorite outdoor yoga pose.

In Downward Facing Dog we press our hands and feet into the earth (quite literally!) and are rewarded with a totally new outlook on the world. The sky looks beautiful when we're upside-down; in Downward Facing Dog we're stable enough to appreciate the outstanding view!

The next time you find yourself practicing outside, I encourage you to take some extra time in this posture with your eyes open. Bring your awareness to the sky, the underside of the trees, and the people in the distance. See if you notice anything new by seeing it with a completely changed perspective. Your perspective off the mat might change, too.

This summer Mighty currently offered a Community Class at Dewitt Park Fridays at noon.  All donations from these Yoga in the Park classes have benefited Cayuga Pure Organics and Hospicare. We’re aiming to keep those classes at the park, until Mother Nature kicks us back inside this fall.  In the meantime, check out our Facebook for updates on our park class.  And come play with us in Dewitt Park!  

Liz wants you to take off in The Rocket!

By Liz Falk (dare we say it, our local Rocketeer?)

If you're a fan of Vinyasa Flow yoga or you're an Ashtangi but sometimes crave a little spice, Rocket Yoga will suit your fancy - more accurately it will blow your mind! :)  After my first Rocket class, I experienced a Savasana euphoria. Perhaps you've had this experience… where your body, mind and being feel so complete that if you weren't a yogi, you'd think it was an out of body experience. Yet because you're a yogi, you realize it's actually the most humble and refreshing in-body realization you've ever had. You're present.  You're alive.  And you realize it more than ever.  In my experience this euphoria is a known, yet somewhat rare phenomenon, at the end of yoga classes, and The Rocket sequence seems to be ingeniously designed to facilitate this feeling every class.

To me, The Rocket is the best of Vinyasa and Ashtanga combined into one awesome class. Originally designed by Larry Shultz, a student of K. Pattabhi Jois and traditional Ashtanga Yoga, Larry created the Rocket as a more accessible alternative to traditional Ashtanga by encouraging students to try full or modified poses from 1st-3rd series (in traditional Ashtanga teachers were authorized to give a student a new pose to practice after the teacher felt the student had mastered the previous one.) Schultz was a yoga teacher for the Grateful Dead, and Bob Weir named the sequence The Rocket because "it gets you there faster".

The combination of the two styles creates "a feel good" routine that is challenging, fun, energizing and yet still, utterly restorative. The sequence includes arm balance and inversion options within the standing and seated portions of the sequence, back bends and counter forward folds, twists and more. Most intermediate yogis will recognize most of the asanas of the Rocket, and the style of sequencing calls for numerous poses done in a row on the right side before repeating them all on the left side. This style of sequencing will be new for Ashtanga students, yet still feel familiar and meditative.  And Vinyasa Flow students will find the numerous seated poses with a Vinyasa in between (i.e. the lift-up, jump back, chaturanga, up dog, down dog, jump through to a seat) to be new and challenging.

Warning - Rocket Yoga is likely to have the following side effects: unexplained happiness, sense of freedom, physical tiredness, restlessness of the mind, cleaning of organs (detox), a new love for yoga, a desire to do handstands all the time, ability to focus and relax.

Want a taste of The Rocket? I'm teaching it at Mighty Yoga during our Anniversary Week, Sunday, Aug 25 @ 1:30pm.  Join us for an awesome flow at the bargain price of only $4!

And I'm psyched that my teacher and Rocket master, David Kyle, is visiting Ithaca and Syracuse yoga studios next month as part of a Rocket Science Yoga Weekend organized by the Finger Lakes Yoga Alliance.  Mighty Yoga is hosting a $10 community class w/ David, Friday night, Sept. 6 @ 6:30pm.  We're calling it Rocket III Happy Hour.  This class sold out last year, so you don’t want to miss this!

For more info about the weekend and to sign up online visit FLYA’s website like now!

Rocket Science Yoga Weekend
w/ David Kyle
September 5 - 8, 2013
Ithaca & Syracuse Yoga Studios
Visit www.fingerlakesyogaalliance.com and Register here!

Mighty Community: Yogis helping out the Meat Locker!

We’re thrilled to be supporting a local fundraiser for the Meat Locker Pilot Project, thanks to one of our Mighty Yogis, Kat!  In a little more than a week, H&J Hospitality is hosting a Farm to Table Dinner & Silent Auction at Silver Queen Farm to benefit the project.  The Meat Locker is a walk-in freezer for consumers to store their local bulk meat purchases. The Locker Project, in conjunction with the meat marketing website, www.meatsuite.com, is designed to increase sales of locally raised meats in a 9 county region and beyond. For more information, please visit:  http://meatlocker.peaksoverpoverty.org/

Here are the dinner & auction deets, if you want to take part.  The auction includes a class pass from Mighty, too!

Farm to Table Dinner & Silent Auction to Benefit the Meat Locker Project
Hosted by H&J Hospitality at Silver Queen Farm
Thursday, Aug. 22, 6:30-9:30 p.m.

Event information and reservations:  http://handjhosp.com/hj-sqf

Facebook event:  https://www.facebook.com/events/224561884359029/

Mighty Community: Fuel The Learning Web Spark!

Meet Augusta, one of the members in our Mighty Yoga community. She is doing a fundraiser for a local Ithaca nonprofit, The Learning Web, in which she is going to do 50 hours of yoga in eight weeks. She is trying to raise $20 for each hour of yoga for a total of $1000. With $250 raised so far and 37 days to go in her challenge, that would only mean just over 1 hour a day for the remainder of her time and she could meet her goal.

Check out her fundraising page to see more on how she is a Champion for this Cause: http://augustayc.peaksoverpoverty.org/?campaign=1278

Acro Yoga Demonstration Tonight

Ever wonder what Acro Yoga looks like? Too afraid to come to a full Acro class? Interested in how Acro yogis move? Well stop your Youtubing and come to the Summer Concert Series Downtown tonight to see Mighty Yoga's own Gina Newlin do an Acro Yoga demonstration during the intermission of the concert. Can't make it tonight, don't worry, she does a demonstration every Thursday!

Introducing our newest Mighty Teacher! Meet BrieLynn Sturm

When we met BrieLynn last August, just after she moved to Ithaca from Wisconsin, we knew we had a rock star yogini in our midst.  BrieLynn immediately showed some mighty amazing enthusiasm when she helped us kick off our 3rd anniversary (we lost count of how many trips to Wegman’s she made). Months later she awesomely took on the role of studio manager, and now, she’s drinking the rest of the mighty kool-aid by donning the teacher hat.  She recently completed her first immersion with Heather’s teachers Sean and Karen Connelly of Amazing Yoga, and we couldn’t be more excited that she’s teaching here at Mighty.  If you haven’t had the pleasure of meeting Ms. BrieLynn, here’s your chance to get to know why her friends call her The Briest! Meet her in person in class on Tuesdays now and Saturdays in the fall.

How did you come to yoga? 

Growing up I was very active. I played college tennis, downhill ski-raced, and danced ballet so I was always “working out” with a team.  After graduating, I yearned for a group exercise routine. One day after a weightlifting class at the gym,  a yoga class was offered.  I had an extra hour so I gave it a shot and became a weekly regular.  The gym had closed for a few weeks for the holidays and my body craved yoga.  I went to a local studio and fell in love with the atmosphere, the people, and the classes.  After my trial two weeks (which is all I planned on doing while the gym was closed) I became an unlimited monthly member and started an almost daily practice.  Being part of a community really drew me into the yoga practice.  I didn't know anyone at the studio when I first arrived, but I knew I was with a group of people I trusted.

What do you like about Power Yoga? 

Power Yoga allows me to find the perfect balance between moving, sweating, and breathing and has allowed me to step onto a path of an incredible journey. 

How has your yoga changed since the first time you practiced?

At the beginning of my practice I loved power yoga because I was able to sweat (a lot!) while I felt like I was dancing on my mat.  After a relatively short amount of time, yoga became, for the first time in my life, a time where I started to listen to my body and my mind.  When I listen to my body, I am able to push a little harder or  hold back depending on my breath.  It’s incredible how my yoga practice has guided me with a calming clarity and acceptance on my mat as well as in my day to day activities.  Yoga has taught me that I can’t control the situations but I can control how I react to them. Lately, I’ve shocked myself with how graceful I’ve reacted to what would be stressful, or intimidating situations.   Yeah Yoga! :) 

Why did you decide to teach yoga?

Every yoga teacher I’ve practiced with has helped me to uncover a better me. I would love to give back and facilitate in the shedding of the unneeded layers others are carrying around. 

Any tips for someone new to yoga? 

Yoga is called a practice. It’s not called Yoga Perfect.  Honor what your body can do, not what you think it should look like...or what the person next to you looks like. 

What is your favorite pose or poses? Why? 

I love, love, LOVE tree pose.  At the beginning of my practice it reminded me of a ballet position called Passé. Now I love it because I feel every tiny movement my body needs to make to be grounded and lifted at the same time.  I also smile when I get to “grow my branches” it’s such a funny saying and reminds me not to be too serious. 

What do you like to do off the yoga mat?

I’m still pretty new to the Ithaca area so I’m enjoying exploring the Gorges and wineries with my husband, Rob. We have a Boston Terrier who provides us with an endless amount of entertainment. We love to ski in Vail, CO where my sister lives, travel to see family, and play just about any sport, but mostly tennis and golf.  I do like running; though, I live on a busy road and am equally intimidated by the fast cars as are all the deer in the area! 

What fuels you?

Positivity and excitement. 

What makes you Mighty?

Smiling.  (I also feel pretty Mighty when I can carry a whole bunch of groceries into the house in one trip.) 

Mighty Mural on the Commons

YOU'VE GOTTA check out our mural on the Commons, across from Benjamin Peters! We couldn't have been more grateful to our lovely artist and Mighty yogini, Alexa Class, for sharing her talents!

Community Classes for Women Swimmin!

Join Lara for the Community Classes on July 1st and 3rd to support her fundraising efforts for the 10th Annual Women Swimmin for Hospicare and Palliative Care Services of Tompkins County!  A team of empowered local women swimming across Cayuga lake to support a wonderful cause? Mighty!  Lara will be one of 350 empowered local ladies taking part in this incredible community event.

Hospicare provides a peaceful and supportive environment for folks who have a terminal diagnosis and are living their final months of life. Supporting Hospicare is particularly relevant to Lara, because her grandmother, Olive Beauchesne Walsh, spent her last days there. Born March 10, 1917 in Ottowa, Canada, Olive was a dancer, figure skater, hockey enthusiast and mother of 7 children. She was a master of the art of living with an equal measure of grace and power. Lara will be swimming in her Grandmother's memory this summer. Join her on the mat to dive, ripple, and flow for Hospicare!

Click here for more info about Women Swimmin' or Hospicare.

Meet our NEW MIGHTY TEACHER!

WelcOMe Jess Shepard to the Mighty Family!  We're so excited for her to become part of our star teaching crew. Want to meet Jess? (We know you do!) Come to Jess's class, our NEW $5 Community Class, Saturdays at 6pm. Here's a little info for a sneak peek...Jess Shepard everybody!

How did you come to yoga? 

My first Power practice was at Mighty with Liz. What I remember is showing up with feelings of curiosity about what was so powerful about this style of yoga, and a desire to move my body in a completely different way. At the time I felt stuck in my skin and wanted a challenge. That particular sequence involved a lot of side planks and backbends so I got what I was initially searching for - empowerment, fresh and fierce ways to move, and a challenge. 

What do you like about Power Yoga? 

In short, this practice serves as a mirror. Every time I step onto the mat (or the grass, concrete, sand, et cetera), I am face-to-face with how I am choosing to show up to life. Sometimes it's messy and unclear and sometimes it's fluid and light, but either way this practice is making it okay for me to be human, to make mistakes, to fall and to fight. What I am watching unfold are my patterns of pitfalls that are keeping me trapped in a body of unworthiness and fear. This practice teaches me to loosen the grip on judgment and doubt and to relax into the experience as it is, unleashing an awareness that every breath is an opportunity to refresh your perception, to embrace the beauty of being alive, and to love yourself just as you are (even on the days you feel like a pile of fertilizer).

How has your yoga changed since the first time you practiced? 

Oh man, I can write a few pages on this, but to make it simple, I am currently learning how discipline and consistency brings transformation, but also how there is a tendency to hook in and attach to the poses. With awareness, a sense of freedom and vulnerability within the practice begins to unfold the layers of the gripping and striving, which eventually allows your body to respond to your breath verses your mind. So that's where I currently am - exploring movement without containment as a way to wake-up to how I am confining and compromising my life off the mat. 

Why did you decide to teach yoga?

I committed to teacher training with no intention to evolve as one who facilitates the practice; I was solely searching for a deeper connection within myself and the community I was living in at the time. What unfolded was a fiery passion to share this transformation - the asana (poses) along with conscious connection to the breath can offer a tool to break out of the framework of old patterns and behaviors, and choose to live a life with more awareness of the basic human right to feel good everyday. Sharing this practice with the role as a 'teacher' is the first honest decision that's made sense in my life.

Any tips for someone new to yoga?

1. Hydrate 2. Show up with open ears and an open Heart. 3. Active feet! 4. The voice inside who questions and doubts is the one who is not on your side. The voice that is soft and gentle is the one that needs to stay and be heard. So when you want to bail and run from any pose, emotion, drip of sweat, stay. Stay and just breathe.

What is your favorite pose?

Currently I have no pose striking me as a favorite, but one I am always grateful for is paschimottanasana, or seated forward fold. This pose calls on stillness and deep breath, which is an honest reflection of how I am showing up to my intention to practice every pose with a sense of an empty mind and surrender using big inhales and exhales. It's also a simple pose to remember that life can also be simple, yet full of powerful energy, if only we can detach from the need to always challenge and strive.

What fuels you?

Water. The Night Sky. Live music, especially drumming. The mystery and fullness of the woods. Dancing to Mary J Blige, Beyonce and Rihanna. Matcha Green Tea. Fierce and sassy high heels.

What makes you Mighty?

Showing up again and again with the courage and willingness to explore what my life would like if I believed what I know in my Heart to be true, and to start trusting the teacher within, even when things get messy.

The Blueberry Bagel Epiphany

The Blueberry Bagel Epiphany

Written by Zainab

One of my favorite quotes to share in classes is by French novelist, Marcel Proust:  "The voyage of discovery lies not in seeking new horizons, but in seeing with new eyes."

Sometimes huge discoveries come in the smallest ways.  Like at breakfast.  I couldn't help but share this story to the Wednesday noon Power Hour class last week, because it was fresh in my mind and belly.  Earlier that morning I was ordering a bagel sandwich at Collegetown Bagels on Aurora (one of my fav places to grab a bite).  I've been going to CTB since I moved here four years ago, so I had my list of usual suspects when it came to breakfast choices.  This time I looked up at the menu to order the Brooklyn, which I liked b/c it reminded me of my NYC days, but when it came time to ask for the bagel choice, instead of my usual multi-grain, I paused, and asked if they carried blueberry bagels.  I'd only had blueberry bagels while I was in college on the West coast (home of fruit forward meals like the Hawaiian pizza) and at Wegman's (where you can get everything it seems).  Even when I lived in NYC, the bagel choices seemed a little puritanical; it was considered almost blasphemy if you ordered anything but a savory bagel at H&H bagels, forget about getting it toasted!  So I half expected the lady taking my order to snicker and shake her head "no".  But she smiled and said yes.  I was rocked!  "Really?" I asked with a high-pitched voice (a.k.a squeal).  "Wow, I didn't know restaurants here sold blueberry bagels!"  The lady smiled and said, "Welcome to CTB."  She had made my day!

Now, you may wonder what kind of lesson one gets from this bagel story.  For me, it's a lot like the wondrous voyage of discovery Proust talks about, and how we can be totally rocked by discovering something new that really isn't new at all.  Instead it's been there the whole time, and is revealed or uncovered at a particular time just when we're ready to receive it.  In my case, it was the knowledge that I could order a blueberry bagel at one of my fav spots in town.  And I like to think I appreciate that gift more now because it took me 4 years to realize it was available.  Otherwise, I might just take blueberry bagels for granted and think they grow on trees.  

In yoga, there is a lot of talk about finding peace and balance in our lives so we can become enlightened, our highest, noblest version of ourselves.  Yet, this is not necessarily a search that entails signing up for yoga retreats, quitting your job to hole up in a cave in India to meditate, or seeking out a guru to tell you how to be enlightened.  We actually can discover enlightenment right in our own back yard, so to speak.  I like to think the practice of yoga is a practice in uncovering or delayering, if you will.  Throughout our lives we've acquired several shells to operate (i.e. your professional persona, your familial persona, your persona in relationships, even your persona(s) among friends).  We all do it to function/survive/get attention/hide/support/humor/etc, which is common and not unexpected in this world.  Yet, after we've donned these cloaks for years at a time, sometimes we can lose sight of our most authentic version of ourselves.  We get so mired in the routine of wearing these layers that we don't always see the living, unmasked truth underneath.  The irony is that we can often take on these personas because we think it's a way to finding that peaceful, best version of ourselves (see the whole "fake it 'til you make it" psychology).  But the truth is that when we strip away those blinding, distracting layers, we are indeed pretty awesome as is, or Divine as some yoga philosophers put it.  Think of a newborn baby.  No one would chastise him or her for not writing that Pulitzer Prize-winning book or for not building that Fortune 500 company.  And the baby could give a dirty diaper about any of that stuff as he or she gurgles away.  They could literally just drool there, and we'd all think he or she is absolutely amazing because he or she is! The practice of yoga can bring us back to that realization within ourselves:  that our naked Gerber babyselves aren't too shabby after all.  Sometimes we just need something to remind of us of this truth.

I often hear parents speak to this opportunity for self-discovery when they mention how much they've learned about themselves through raising their children, when they had to shift their perception from individual to parent.  And I know this also happens personal relationships as I learn more about myself through my own relationship with my partner.  When Proust reminded us that all we truly need is a change in perception to see what is already present and amazing in our lives, he wasn't talking about bagels, I know.  But when I decided to go out on a limb and ask the CTBer for blueberry instead of multi-grain, I had taken a step back from my automatic order to see the menu with new eyes.  And I discovered that I could have a blueberry bagel and eat it, too!  Which invited me to approach the rest of my day feeling as though my world had indeed been changed for the better, one bagel at a time.

And may you enjoy your next bagel in peace!

Get Your Asana Outside!

Perhaps it's the spring blooms and the warmer temperature, but we've noticed more kudos given for exercising outside. Publications like the New York Times and Yoga Journal cite several studies where exercising outdoors not only offered more strenuous challenges (i.e. runners and bikers dealing with things like wind and terrain changes versus the controlled conditions of a gym), but the time outdoors could also lessen factors that contribute to disease, like helping reduce high blood pressure and depression as well as anxiety and anger. Some of the studies also found that the time outside encouraged people to work out longer, which may not be as surprising considering that you're more than likely surrounded by trees and sky outside, rather than staring at a blank wall and machines inside.

So what happens when you take yoga outside? Our conclusion (perhaps slightly biased) comes in the form of a question: How could it be anything but a powerful burst of healthy lifejuice?!?! Okay so you're most likely not dealing with huge changes to your routine like a runner or biker might, but yoga outside does invite a little more creativity (how can I use this tree to help with my handstand?) and an easygoing attitude (gee, there are a lot bugs out here, but I'll just let them be). The joys are immediately apparent: lifting your arms up in a sun salute does feel like hugging the sky; the breeze feels like such a relief on your skin in that challenging side plank; and the warmth from the sun keeps you invigorated as you move through your flow. You could stay on your mat forever! While we wish we could take every class outside for the season, we'll content ourselves with Friday lunches at Dewitt Park this summer. If you haven't already, join us at noon on the shiny days. This year's donation series of Mighty Yoga in the Park is helping raise money for Hospicare, an organization dedicated to the care of people with any terminal diagnosis. It's yoga outside for a good cause. Tempting isn't it? We hope to see you outside soon! And please note, we're not dissing our indoor classes in the slightest as having an enclosed studio does have its perks, too. ;)

Community Class: Yoga in the Park

w/ Emma Silverman

Fridays, 12 - 1pm, Dewitt Park

Suggested donation: $5

BYOM (Bring Your Own Mat)

Rain Location: Mighty Yoga

Check Facebook for updates.

Prenatal Yoga for some ROCKSTAR Goddesses w/ Rachel!

We're SUPER excited to be offering a Prenatal Yoga class this summer for the first time at Mighty!  Mighty teacher Rachel VerValin just completed an intensive prenatal yoga training in NYC and of course, we couldn't wait for her to share!  Rachel "sat down" with us to let us know why mommas are such natural yogis, a bit about her experience in NYC, plus give us a little slice of what's to come in class this summer.  Juicy, juicy, juicy treats for some amazing rockstar goddesses and their bambinis!  Check it all out below!

Why did you want to take prenatal training? 
Rachel:  I became interested in Prenatal yoga during my basic 200hr Vinyasa Flow training in 2010.  Our class strapped bolsters to our bellies in order to simulate the shape of pregnancy, and then did Sun Salutations - it was so interesting to try and move with the extra "baby" - and the bolsters weren't nearly as heavy as the weight of carrying an actual baby!  That experience totally expanded my mind, and made me realize I want to make yoga accessible to EVERYONE. I had tried to take the training last year, but things just didn't line up - I am so excited that I got to experience the training this time around.    

Why did you choose this particular training? 
Rachel:  I received my training from Integral Yoga Institute (IYI) in the West Village in New York City. I have always really loved their mindful approach to teaching yoga, including the wonderful focus on Pranayama (breath work) and Meditation. Also, the IYI Prenatal program is the most intensive Yoga Alliance Certified prenatal training being offered - it's an 85 hour training, which is A LOT! To teach vinyasa flow yoga, you need a 200hr teaching certificate - so basically this Prenatal training was about half of the standard training!    

What did you know about pregnant women and yoga before the training?
Rachel:  Honestly, not much. I had heard, through the grapevine of other teachers, to tell pregnant women "no heat, nothing on your belly, no twisting, no back-bending, no quick movements" it seemed like a lot of "No" and restrictions. The truth is, there are a few contraindications for pregnant women, but really pregnant women are like rockstar goddess warrior princess creatures - they are GROWING A HUMAN! :) And just like I say in all of my all levels classes, your practice is about you. If it feels right - do it, if not - don't. Women are super in tune with their bodies during pregnancy, so it is an amazing time (and very beneficial) to practice yoga. I hope to help pregnant women embrace this powerful time in their lives, and make it their own.

What was the most surprising thing you think you learned?
Rachel:  The pelvis is powerful! I loved the anatomy section of the training - it was so interesting. As a woman who does not have children yet it was so cool to learn that women's bodies are designed to bear children - of course I KNEW that, but actually learning the specifics of how all of the systems in our bodies (Endocrine, Central Nervous, Reproductive, Immune, Respiratory, Cardio-Vascular, Gastro-Intestinal, Uro-Genital/Renal, Integumentary, Skeletal and Muscular) amazingly adapt to growing a human being was just incredible. I love to learn, so I really tried to soak up as much as I could from my wonderful teachers Beth Donnelly Caban, Lara Kohn Thompson, and Kelly Devi Swails, and also from my wonderful classmates. Our class was about 20 women, and over the two weeks we got to know each other pretty well. It was really amazing to learn from everyone's individual life experience - everyone in the class was already a yoga teacher, plus we had a few doula's, one midwife, many already mommas, and even two mom's to be.

What makes prenatal yoga different from gentle yoga or Lamaze class? Can my partner join me for class? 
Rachel:  The style of class that I will be teaching is based on fluidity and movement. Pregnant ladies love to, and need to, move to keep blood and nutrients circulating to their babies.  There will be many powerful poses in the sequence of class, along with periods of rest, all utilized by the breath and practiced with the intention of alleviating common pregnancy discomforts, and preparing for labor. We will also be increasing our Pelvic Floor awareness, and practicing some super yummy Yoga Nidra (deep relaxation) - think Savasana to the tenth power! The prenatal class is going to be a super safe place for mommas to come and practice, without the influence of the outside world. A strong community of women is created through a brief introduction of themselves, along with what stage they are in pregnancy, and any other information they'd like to share (including aches/pains emotional and physical, changes, etc). This not only helps to let the women (especially first time mommas) feel more comfortable within their ever-changing bodies - ie "oh, that woman is ALSO feeling SI pain," but also helps me as a teacher to help them with certain poses that are beneficial or contraindicated based on their information sharing. So, having non-pregnant partners involved in the class would affect this special sharing bond. That being said, I learned some AWESOME partner yoga/adjustments that are totally pampering for mom-to-be, which, if the interest was there, I would be more than happy to teach in a workshop kind of format, maybe once a month or so? After there is a following, of course :)



Sign up for class online or in the studio, starting June 16th!  Any further questions for Rachel?  Send it to info@mightyyoga.com.

Prenatal Yoga w/ Rachel VerValin
Sundays, 1:15 - 2:30p
Summer series starts June 16th (yes, we realize this is also Father's Day, ;)
Class passes apply.  Sign up early to be sure class goes on that day.

Alert for the Mighty Moms-to-Be!

For the first time at Mighty Yoga, we're thrilled to be offering a Prenatal Yoga series taught Mighty's own Rachel VerValin! Rachel was recently certified in prenatal yoga at New York's Integral Yoga Institute. More on her recent experience and motivations behind offering prenatal yoga to our mighty moms to come!  In the meantime, here are the raw deets!

Prenatal Yoga
w/ Rachel VerValin
Sundays, 1:15 - 2:30 pm
Series starts June 16th

Sign up in the studio or online ahead of time! If no one signs up, then class will be cancelled.

Join us in honoring a Mighty person and student, Collin Anderson

As some of you may know already, one of our Mighty students, Collin Anderson, was in a terrible car accident on Saturday with his partner Rachel Firak. Collin’s diagnosis is grave, and Rachel and his family are at his side.

Collin has been coming to Mighty since June 2012. Though Collin lives about 12 miles from Ithaca and is a teacher in Trumansburg and Ithaca, Collin made a decision a few months ago to avoid driving his car regularly, and so he generally arrived to the studio via bike or bus with a VERY large backpack of clothes, books, food, and a yoga mat strapped to his pack by a bungee cord. As Collin does with most things, he became dedicated to his yoga practice early on. He practiced 3-5 times a week, always asked many questions, craving to understand yoga on and off the mat. His life ethics are much inline with yoga teachings. He is a natural student.

The community is grief-stricken about Collin, Rachel and his family.  It can be hard to know what to do for these friends, and what to do with our own emotions, and there are many ways to grieve.  In this light, we'd like you to know there are two happenings the Mighty community is welcome to. Whether you know Collin or his family, or simply just remember practicing along side him, you are welcome to these gatherings to share space and send light and spirit to Collin and his family.

• Thursday evening, February 7th, from 7:00 – 9:00 p.m., at the Trumansburg United Methodist Church, on Main St. in Trumansburg.  Candlelight Vigil. Come to sit in the dark and quiet with your friends and neighbors, hold a candle, and share love with one another, keeping the Andersons in our hearts.  Stay for 10 minutes, or as long as you like.  No music, or program, or words – just candle light, and each other.
• Friday evening, February 8th, 7:45 p.m. at Mighty Yoga. An Offering of Peace through Practice, a candlelight slow yoga class, led by Liz (with very minimal words). Come honor Collin and flow quietly with other yogis to together send the benefits of this united practice to Collin, Rachel and his family.  The union of yoga is more than breath, mind and body. It is also the community we step on our mats with. Space is limited to 30. (With respect, this class is being held as a vigil and is not part of the Feb Challenge).

Note - there is a storm warning for Friday. If the roads are bad the Vigil class will be held another time this month. We will post to the Mighty Facebook page the day of with any updates.

Let the challenge begin today!

It's here!  The 4th annual Mighty Yoga Challenge!  You've still got time to sign up by Tuesday, Feb 5th and challenge yourself to take 20 classes this month.  Sign up online now or in the studio.  We're also keeping track of your progress on a sign near the studio entrance.  So when you take class, collect a STAR sticker from the front desk to add to your name.  It'll feel just like those award days in elementary school, yes?  When you complete the Challenge, you'll get 20% off your next class pass!  Plus you'll feel awesome!  Good luck!

Happy New Rockin' Year @ Mighty Yoga!

A lot's a buzzing in 2013 already!  A sweet rockin' New Year's Day class with Rachel raised more than $200 for the Africa Yoga Project!  Then an impromptu yoga groovin' fest w/ Zainab & DJ HyFi on Friday!

Now we're kicking off a new winter class schedule with new times, classes, plus we have a ROCKIN' line up of workshops and programs all winter long!  Remember to check out our online schedule and website so you don't miss out on the fun!  Heck, you might want it to be your home page, too! ;)

And we're also EXCITED to introduce our newest teacher, Toni Hodge!  She's been teaching around town, and we're thrilled she's joined the team.  You can catch her subbing later this month and she'll be teaching regular classes in February when we roll out our 4th Annual February Challenge!  In the meantime, meet this cool chica below!

Hello, Toni!

How did you come to yoga?
Toni:  I came to yoga due to my deep interest in physical activities. I like to give everything a try, so while in college I gave it a chance, and just one class was all it took!

What do you like about Power Yoga? 
I enjoy power yoga for the very purpose I think it serves, to ignite true empowerment from within myself to help guide me in taking action steps through the challenges in life.

How has your yoga changed since the first time you practiced? 
A major notable change in my practice from the first time up until now I would have to say is the evolution of my emotions. How I process them, filter and channel them feels much more manageable and balanced.

Why did you decide to teach yoga? 
I decided to teach yoga because it came natural to me, like I have been doing it since I was born!

Any tips for someone new to yoga? 
I would say if you like power yoga and you are new to it, try it for at least 2 months before you stop! haha

What is your favorite pose or poses?  
One of my favorite poses is warrior 2. It is quite simple, but I feel very strong and centered in my inner warrior when I am in it.

What do you like to do off the yoga mat? 
I love traveling. I also enjoy good food with friends and hiking, of course!

What fuels you? 
Yoga. Food. Friends. Meditation. Nature. Sometimes the right kind of music, too!

What makes you Mighty? 
What makes me mighty.... the two words of the month are... Resilience and Perseverance.